One of the most common mistakes that people make when it comes to weight loss is setting unrealistic expectations about how much weight they need to lose and how fast they can lose it. Setting unrealistic weight goals is really sabotaging your calories loss diet and your efforts to lose weight. That is why it is important to have some tools you can use to set realistic weight loss goals for yourself.

The end product of losing weight is a re-shaped body and to reach this goal, weight loss professionals have established one or two pounds a week as a healthy weight loss rate. Unrealistic weight losses like five pounds a week or sixty pounds by the end of winter are not only unhelpful but also potentially medically dangerous. These goals can cause disappointment and lead to you quitting the calories loss diet that drives your weight loss, so consider the tools below to make sure your weight loss goals are achieved.

Cut back the weight you expect to lose if it is not achievable because losing 1-2 pounds each week is possible and should be counted a success. Small but consistent weight losses like this are the backbone of the most successful weight loss programs and the result of a carefully planned calories loss menu and an exercise program week by week. The success of each week’s loss is enough to spur you on to do repeat this the following week and your total weight loss is unlikely to be regained again in the future.

Think in percentages, not pounds as weight loss is not just about losing a set amount of weight. If you want to get down to a healthy weight and stay there you should focus on losing 10-20% of your whole body weight, not just the amount of pounds you want to lose. You may be surprised about the amount of weight you need to lose for a doctor to consider you healthy so if you weigh 200 pounds, losing just 20-40 pounds could put in a healthy weight range.

Include more than one form of weight loss measurement to see all aspects of your weight loss as your body changes shape. You can see evidence of your weight loss as this is measured on your scales but measurement of the size of your chest, stomach and hips is another effective way to confirm the re-shaping of your body. Including more than one way of measuring your weight loss means that you can remain encouraged when one slows down because the other is likely to continue to reflect your progress.

Do the math because if you want to lose 25 pounds and you know that a safe weight loss rate is 2 pounds per week then you need to plan on taking 12 to 14 weeks to lose this weight. In the beginning it might make it seem more difficult to lose weight, but if you have a realistic expectation of how long it will take to lose the amount of weight that you want to shed, it will help you remain focused and stay on your calories loss diet. Weight loss goals that are ’short and furious’ generally go out with a bang soon after they have been set.

Try to reduce your daily calorie intake by 500 per day either by exercising more and burning more calories or by eating less. Use a calories counter to estimate the changes you need to make to bring about this calories loss each day and use it to determine the foods that you can continue to include in your menu. Losing weight is a numbers game so get familiar with those numbers and how to use them to lose weight.

Set short term goals, but think of long term goals so set weight loss milestones and celebrate when you reach them. Buy yourself a new book when you lose 5 pounds, or a new dress when you hit 10 pounds lost. But even as you are celebrating each milestone, keep focused on the big picture and how much weight you want to lose in total. You need to celebrate your progress along the way but also stay focused on the big prize at the end because this will make your persistence to bring about a consistent calories loss worth the effort.