How Do You Make Goals for Losing Weight?

Begin your weight loss journey by aiming for 5–10% of your current weight, as suggested by the NHLBI. 

Follow the CDC's recommendation of losing no more than 1–2 pounds per week for steady and sustainable weight loss. 

Understand the basic principle that eating 500 fewer calories than you burn each day results in losing about a pound per week. 

Based on research, set clear and specific goals. For instance, a daily 30-minute walk five times a week can be a specific and achievable goal. 

Focus on changing behaviors and habits rather than fixating solely on the scale. Incorporate healthier eating and increased physical activity into your routine. 

Adopt SMART goals—specific, meaningful, action-based, realistic, and timely. These goals are clearer, more achievable, and can be tracked over time. 

Aim for a slow, steady rate of weight loss, such as 1–2 pounds per week or 4–8 pounds per month, to increase the likelihood of long-term success. 

Consider transitioning to weight maintenance after reaching a healthier weight, as recommended by the NHLBI. This involves focusing on sustaining healthy habits and can be a foundation for future weight loss if necessary. 

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