Week #2: Set Goals

What kind of weight loss plan makes sense for you?

READER'S COMMENT:

"In the EatingWell Diet, setting specific and attainable goals is a key to success. What are some of the very specific goals that you've set to help you meet your ultimate goal of shedding pounds? How is this goal-setting approach...

EatingWell Diet Challenge
Week #1: Are You Ready for a Change?
Week #2: Set Goals
Week #3: Boost Exercise
Week #4: Make Smart Choices
Week #5: Outsmarting Eating Triggers
Week #6: Get support
Week #7: Recharge Your Weight Loss
Week #8: Embrace Challenges
Week #9: Solve Problems
Week #10: Think Big Picture
Week #11: Be Nice to Yourself
Week #12: Celebrate Success

The next step on your weight-loss journey is to set goals that will help you to lose weight. But be aware of a common mistake: setting your expectations too high. To lose weight healthfully, you don't want to lose more than 1 to 2 pounds per week. And no one can eat perfectly all the time so it's important to focus on setting realistic short-term goals, each of which will bring you one step closer to achieving your long-term weight-loss goal. (We'll teach you how to do this!)

Remember to reward yourself—but not with food—when you achieve your goals and continue to revise your goals regularly to keep yourself challenged.

To set your goals:

1. Calculate your ultimate weight-loss goal. Determine how much weight you need to lose. Calculate your body mass index (BMI).

2. Calculate your daily calorie-intake goal.

CALCULATE YOUR
CALORIE GOAL

YOUR CURRENT WEIGHT X 12 =calories needed to maintain your weight

To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day

Note: For healthy weight loss, we don't advise losing more than two pounds per week. If you calculate a daily calorie goal that's less than 1,200, set your calorie goal at 1,200 calories. Below that, it's hard to meet your nutrient needs—or feel satisfied enough to stick with a plan.

3. Write it down. Record the numbers you've determined in steps 1 and 2 on this goal-setting worksheet (click to download pdf) to help remind you of your goals.

4. Get a game plan. Outline specific strategies that will help you to stick to your calorie goals. For example, you might aim to limit snack foods at night or to buy single-serving snack foods. Use our game plan guidelines and helpful worksheet to devise your game plan.