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Setting Realistic Goals

Losing weight and keeping it off requires commitment to a lifestyle change

Unrealistic expectations about how much and how quickly weight can be lost are often the first mistakes made when embarking on a diet. The extra weight you are carrying didn’t appear overnight, so it will take some time to get rid of it too. Having realistic goals can not only help you stay on track but also enhance your psychological well-being and give you fulfillment during the weight loss process.

Your target should be challenging and require you to make an effort, but not be an impossible mission. Over ambitious targets can be easily broken and can undermine efforts to adopt new habits needed for long term improvements. In contrast, smaller goals that you have a chance of reaching can boost your confidence, keeping you on track until you get there.

Everyone loses weight at different rates. Consistent regular weight loss helps you maintain your ideal weight long term. The National Heart Foundation has set out realistic weight loss goals.

Steady, consistent drops in weight is healthier and more sustainable than fast drops in weight from fad diets. Australian healthcare professional guidelines show that over the long term, it is best to aim for 0.5-1 kg per week. Too lose weight you need to burn more calories than you consume. You will need to burn or consume 500-1000 fewer calories per day to achieve this weight loss trend. There may be some weeks where you do not see a change in your overall weight. You may have lost size rather than weight that week. You may like to combine weighing yourself each week together with waist circumference measurements to assess your overall weight loss. Instructions on correctly measuring your waist circumference can be found here.

As an initial step, understand roughly how many calories you are consuming in an average day and compare it to the normal recommended average calorie consumption.

  • Women – 2000 calories per day
  • Men- 2500 calories per day

XL-S Medical reduces the number of calories absorbed from the fat in your diet and can reduce your appetite and food cravings. Wise food choices can help you eat fewer calories and regular physical activity helps you burn off some of the calories you consume. Together these will assist you achieve you weight loss goals more quickly.

For more information see appropriate sections of this website for weight loss tips, healthy eating guides and physical activity options that will suit you and your lifestyle.

Weight loss is rarely constant from week to week

It’s important to remember not to be discouraged by the occasional set back  we all lose weight at different rates and from different parts of the body. Many people find that they lose a lot of weight in the first few weeks of dieting, and then their weight loss slows down or even plateaus. It’s totally normal to have weeks when you lose more than expected, and equally so to have weeks when your weight remains the same, despite your best efforts. For this reason, measuring your weight loss on a monthly basis can be a more accurate picture of your progress.

If weight loss plateaus after six months of actively trying to lose weight, experts often recommend a reassessment of weight loss goals and calorie needs, as these change as weight is lost.

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