A new study finds losing weight can be a whole lot more effective if a person sets smaller goals to achieve.
Setting a goal of losing 10 pounds in a month is a sure fire way of demotiving a person to lose weight. According to a wellness expert at the University of Alabama at Birmingham (UAB), taking one step at a time rather than setting huge weight loss goals can be more effective.
"If we set lofty weight loss goals, like 10, 20 or 30-plus pounds, and we don't make progress quickly enough, it's too easy to get distracted and have our emotions convince us that the goal is not achievable," said Lauren Whitt, Ph.D., director of UAB Employee Wellness.
Whitt said setting smaller goals like losing one or two pounds a week is more effective in motivating a person than setting a goal of 4-8 pounds a month, though it does add up to the same.
"Once those first one or two pounds are lost, you can celebrate," Whitt said. "Then the next mini-goal can become the focus."
Grant Martin, editor with the UAB Office of Public Relations and Marketing, participated in the state of Alabama's Scale Back weight-loss contest on a team at UAB, said he set himself the goal to lose 16 pounds over 10 weeks.
"I started running to help with my weight loss, and I got on the scale every day to make sure I wasn't going backwards," Martin said. "Often there wouldn't be any change, but weighing regularly kept me motivated so that I was able to drop a pound or two each week."
Whitt said people shouldn't worry about minor setbacks while losing weight. For example, if for one week the weighing scale shows no weight loss, the person shouldn't be depressed.
"If you put forth effort to achieve a goal and fall short, you still have accomplished a great amount, so be encouraged," Whitt said. "Take a moment to be happy with your progress and remember that you still have the opportunity to set a new goal to achieve."