Top 5 Tips to Help Keep Your Weight Loss Goals on Track

Nearly 3 in 4 adults (73.6%) in the United States struggle with excess body weight. While over 1 in 2 Americans (55%) say they’d like to shed excess pounds, only about 1 in 4 (26%) has made a serious effort to lose weight. 

Why? Most people don’t see weight loss as an easy undertaking; instead, it has a notorious reputation as one of the most challenging processes to start — and to sustain long-term. 

But as Tyneza Mitchell, FNP, and our team at Comprehensive Care Clinic know, it doesn’t have to be this way. With the right information, a healthy mindset, and a bit of support, you can be successful in your weight loss pursuits. Here’s what that looks like. 

1. Foster a “sustainability” mindset

No matter what the specific components of your weight loss plan, long-term weight control is built on fundamental lifestyle changes — namely, getting more physical activity and eating a healthier, more balanced diet. 

While your weight loss goals may drive you to make time for daily exercise, adjust your caloric intake, and swap processed foods for whole foods, your mindset is what empowers you to stay committed to the weight loss process and keep it on track. 

This means having confidence in yourself and your weight loss tools, knowing that your process won’t be perfect all the time — but as long as you remain committed to your sustainable weight loss strategies most of the time, you’ll continue trending in the right direction. 

2. Set realistic, attainable goals 

One of the most effective ways to keep your weight loss goals on track is to set achievable goals from day one. But what does it mean to set “realistic” weight loss goals?

Weight loss often occurs more rapidly at the outset, before settling into a slower, steadier pace. It’s not unusual for people to lose 3-5 pounds a week when they first change their diet and exercise habits, and it’s normal for this rate to slow once your body has adapted to those changes. 

No matter your target goal weight (for most people, it’s a 5-10% reduction in total weight), safe, sustainable weight loss happens at a rate of about 1-2 pounds a week. 

3. Focus on your personal motivators

Deciding you’re ready to lose weight is the first major action toward better long-term weight control. Once the rubber meets the road, however, you may find that you need something bigger to keep you moving forward. 

This is where getting clear on your weight loss intentions, or personal motivators, can carry the day. You may want to lose weight to:

• Minimize your risk of chronic disease 
• Control an existing health condition  
• Improve your sleep; boost your energy
• Ease joint pain; get fitter and stronger
• Fit into a smaller size; have better sex

Defining your intentions has the power to keep you genuinely motivated as you work toward your weekly, monthly, and long-term weight management goals — even when you hit those unavoidable weight-loss plateaus.     

4. Don’t be sidelined by a stumble 

Cultivating a “trust and sustainability” mindset has another advantage: It can keep you trending toward your weight goals in spite of any momentary slip-ups. 

When you have confidence in yourself and your weight loss process, you know that a slight derailment is just that: a minor blip in your overall progress. Instead of feeling guilty, beating yourself up, or getting even further off track, you know that these small and normal slip-ups won’t stop or reverse your overall weight loss trend. 

Essentially, a little bit of self-assurance can keep you on track by allowing you to shrug off a minor stumble by recognizing that it wasn’t a major fall. Didn’t hit the gym today? Couldn’t resist a craving? No worries — tomorrow is a new day. 

5. Seek support when you need it

Sometimes, the best thing you can do to keep progressing toward your weight loss goal is reaching out for support. Weight loss support can come in the form of a walking buddy who helps keep you accountable with exercise, a useful calorie counting app on your phone, or a group program like WeightWatchers®. 

Our medical weight loss approach is a fully customized form of support that meets you where you’re at and helps you get where you’d like to be. We take an in-depth look at your genetic predispositions, health history, chronic disease needs, and lifestyle concerns to see if you may benefit from additional support, such as:

• Short-term appetite suppressants 
• Long-term weight loss medications
• Better stress and sleep management
• Help with addressing adverse behaviors

Whatever your specific needs, we can provide support to keep your weight loss goals on track. To learn more, schedule a visit at our office in Spring, Texas, today.