What is a realistic goal for weight loss? Health practitioners define a realistic weight loss goal to be 1 to 2 pounds per week or 5 to 10% of your total body weight in 6 months. Research has shown that this small amount of weight loss is all it takes to prevent diseases associated with being overweight. Plus, losing 5 - 10% of your total body weight will improve your health if you already have a condition associated with excess weight (heart disease, diabetes, sleep apnea etc). More importantly, this modest amount of weight loss is more likely to be permanently maintained. That is the objective isn't it? To lose weight and keep it off?

1. Start off with a moderate weight loss goal of losing 5-10% of your total body weight in 6 months. You can always try to lose more once you meet this goal.
2. Implement small, gradual changes in your diet and exercise routine to meet your weight loss goal. Small changes are less overwhelming and more likely to be accepted and implemented as habits. Remember, in order to lose weight permanently you need your diet and exercise changes to be permanent.
3. Keep a positive attitude. A positive attitude has a powerful influence on your success. Instead of focusing on what you WON'T do, focus on what you WILL do. Often times it's easier said than done to tell yourself you WON'T do something. If you don't have a plan in place for what you WILL do, your goal won't last long.
4. Stay away from the all or nothing mentality, or the need for perfection. There is nothing wrong with having high expectations for yourself, but remember there is no such thing as a "perfect diet". If you're striving for perfection, you're setting yourself up for failure from the get-go, since it does not exist. Instead, strive to do your best given the circumstances you're in. You can't lose with that mentality!
5. Accept slip-ups, setbacks or mistakes as a normal part of the weight loss process. Mistakes happen in every other aspect of life, weight loss is no different.

The numbers on the scale are not always as low as we would like them to be, but a slightly higher weight is worth it if it means living a balanced and healthy lifestyle. Sure beats spending your life chasing after the elusive "dream weight!"

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