5 tips for reaching a healthy weight loss goal

All without the word “diet.”

Roughly 69 percent of all American adults are overweight or obese, according to the U.S. Centers for Disease Control and Prevention, meaning that most Americans are at a higher risk for type 2 diabetes, cardiovascular disease and other conditions linked to excess body fat.

weight loss success

Tracking your progress is key to weight loss success.

If you’re concerned about your health, you can succeed at weight loss. All it takes is a common-sense approach that includes these five weight loss basics.

1. Track your progress daily.

One of the biggest mistakes that people make with weight loss plans is not tracking on a daily basis. Your body weight can fluctuate by several pounds due to water retention, the amount of food in your stomach and other factors. As a result, people who weigh infrequently often don’t get an accurate idea of their progress.

A better strategy is to record your weigh-ins daily, so that you’ll recognize trends in weight loss or gain over time. You can go one step further by using a WiFi scale that will store results (including details like your muscle mass and body mass index, or BMI) and send them to your computer or smartphone for analysis.

The same goes for diet and exercise – by tracking your activity (automatically if you use a fitness tracker), you’ll get a more detailed picture of progress to help you stay motivated. App- and desktop-based platforms that chart your weight and fitness progress over time, like Walgreens’ Balance Rewards for healthy choices™, can help.

2. Make a sustainable healthy weight your goal.

weight loss goals

A “pie-in-the-sky” weight goal like this might not be sustainable.

If you don’t set a realistic goal, you’ll quickly get discouraged from striving for some pie-in-the-sky number. First, determine your ideal body weight using a BMI chart, your age and gender. (You can also use our Ideal Body Weight Calculator). Your doctor can help you determine the number for which you should be striving.

Concentrate on fat loss, not just pounds, particularly if strength training is part of your exercise program. By looking at things like BMI and muscle mass, you can get a better idea of what the differences in your weight mean.

And as part of a sustainable weight plan, don’t just set a final goal; set short-term weight and fitness goals as well. “Bite-size” goals help you stay focused and feel a sense of accomplishment as you begin to shed body fat. You can start with a short-term goal of losing just 5 percent of your body fat weight, for example, which studies show can make a positive impact on your health.

3. Focus on a daily healthy calorie deficit.

Your body burns fat when you take in fewer calories from food than you burn during the day, so a weight-loss strategy must focus on creating a calorie deficit.

To start, use a calorie calculator for that estimated calorie number you’ll need each day to achieve an effective weight plan. From there, smartphone apps and online tools for finding nutritional information on the foods you eat are everywhere, and many fitness devices show you how many calories you burn during your activities.

Remember: the act of tracking is more important than how precise the numbers are. Daily monitoring works by helping you keep your goals in sight and showing how your progress is influenced by other factors, like how you exercise and eat. Learning the connection between diet, exercise and weight management is key – not just for losing weight initially, but for keeping it off in the future.

weight loss diet changes

Eating more veggies doesn’t have to mean dieting – little changes can pay off big for your health.

4. Think small changes for big differences.

It’s easy to become overwhelmed when you start. Simplify by focusing on little daily improvements with each meal. For example, choosing a grilled entree instead of a fried dish reduces fat and calories. Substituting whole grains for the empty calories of enriched flour found in white breads and pasta is another small change that packs a dramatic impact.

With every meal, look for small ways to make healthier food choices, and you’ll begin to see big improvements!

5. Get moving in a way that works for you.

Exercise is a key part of weight loss, but there’s no single type of exercise that’s right for everyone. The guidelines established by the U.S. Centers for Disease Control and Prevention recommend 150 minutes of moderate aerobic activity on a weekly basis, but how you get that aerobic exercise is up to you. Walk, swim, dance, ski, play a sport; if it gets your heart rate going and it’s something you enjoy, any activity can be exercise. Even small sessions of aerobic activity count.

Lasting weight loss takes commitment and time; most people can only safely lose 1 to 2 pounds of weight per week. So don’t get discouraged if your progress is slow. Keep tracking your weight and stick to your diet and exercise plan. The biggest key to your success will be consistency.

Balance Rewards for healthy choices™

Walgreens’ Balance Rewards for healthy choices™ program (formerly Steps) is just one tool to help you make healthy choices by rewarding you for tracking exercise, weight, sleep and more. Learn more and get started ›

  • http://venusfactorforwomen.org/ Jenny

    Good advice. Setting goals is a critical factor for successful dieting. Because without goals you will not get to the final destination. It is also important to find an exercise that suits yourself.

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  • http://www.burningbellyfatfast.com Jimmy

    Look at body composition more than actual weight loss. When you exercise you will build muscle and lose fat, equaling out the wieght. So you might step on the scale and not have lost any weight but lost a lot of fat. I know people that weight more now that they are tight and fit than they did when they were flabby, strictly because of muscle gain.

  • Lisa

    Don’t look at just your weight, look at your measurements too. Your weight may stay the same for weeks, but your waistline will still be shrinking.

  • Trisha

    Weighing yourself every day is not a good idea! Weighing yourself ever 3 or 4 days is a much better way to track your progress.

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  • lucy

    very good

  • http://Yahoo Cindy

    I went from a size 20 to a size 14. I gave up ALL starches, eating many vegetables and fruit for desert. It feels so GREAT to have the weight off. My goal is to lose another 25-30 lbs.

  • Robert

    Where can I purchase Sardinia cambogia extract that has all the necessary ingredients

    • sharon chauvet

      amazon in their weight section. they have the best price (well) sometimes ebay too…

  • George beyer

    Any one have side effects from Librium?

  • Paulette Brooks

    I have lost 43 pounds following a low-carb diet since March. I cut out all breads, cereals, starches, sugars and high-carb vegetables like potatoes. I have never had so much energy, and my diabetes has improved dramatically! A low-carb diet is delicious and sustainable, and I plan to stick with it for life.

  • Precious Scott

    Im not trying to lose weight i need to gain it any helpful ideas

  • Liz C

    They are saying to weigh-in daily so that you can earn Walgreens rewards quicker so that you earn more coupons and you’ll spend more money in their stores.

    No health blog or magazine or nutritionist for that matter advises weighing yourself every day. This is poppy cock.

    • Walgreens

      Thanks for the feedback! There are varying opinions about how to weigh yourself as part of a dieting/weight loss plan. Regardless, this part is key: “Your body weight can fluctuate by several pounds due to water retention, the amount of food in your stomach and other factors. As a result, people who weigh infrequently often don’t get an accurate idea of their progress.”

      If you understand that body weight fluctuates naturally due to water weight, meals, etc – by several pounds – and that scales are only one method to help evaluate healthy weight loss, then: by weighing regularly (if not daily) you’ll be conscious of the fluctuations, your weight as an average, and a more detailed picture of your progress over time – not to mention a better idea of your healthy weight range when you achieve your goal. In short, regular tracking can help you get a more detailed picture of your health.

      Glad to hear any other feedback on this one- please share!

  • Susanne Hutchinson

    I highly recommend to measure along with using the scale, and that only ones a week, same time, first thing in the morning in your Birthday suit (you can take the measurements the night before). Everyone has a unique body composition and most likely always lose inches before pounds, so to measure is more important then to keep looking at a scale. I believe in eating clean whole foods , drink at least 72 ounces of water each day (or half of your body weight in ounces), increase your fiber. Fiber recommendation is 25-30 a day – keeps the intestinal tract functioning smoothly, and fiber keeps the food in the stomach longer and absorbs water. Eat a high plant-based protein diet and don’t skip meals! This will cause your body to think it’s starving and hold on to fat. ( eat every 3 hours a protein snack or meal. ) Celebrate small goals !!
    A slow WeightLoss is a HEALTHY WeightLoss . Stay away from rigid diets, pills, anything fast! You didn’t gain the weight fast, so don’t expect it to come off fast ! Never give up, and stay consistent ! 80% nutrition , 20% exercise , 100% mindset !!
    Always remember, muscle weighs more then fat.
    Exercise at least 30 minutes each day.
    Best in Health
    *Fighting obesity around the globe .

  • paula

    write down everything you eat and measure your portions you will be surprised of how much you will change your eating habits , i lost 30 lbs in 18 weeks tracking my calories , and walking 9000 steps a day more if i can

  • http://www.bariatricsurgerybangalore.com/ Alix

    I tracked my progress by writing down each half-pound lost, which broke down my goal into smaller ones. I saw little victories right off the bat.

  • http://gravatar.com/auburngirl1104 Stacie

    This website is making my weight loss goal super obtainable and fun! Thank you, WalGreens!

  • http://tipsntechnique.com/life-insurance-50-top-5-reasons bellyfat

    You can start with a short-term goal of losing just 5 percent of your body fat weight, for example, which studies show can make a positive impact on your health. – See more at: http://staywellblog.walgreens.com/health-wellness/five-tips-for-weight-loss-goal/#sthash.y57mmeXY.dpuf

  • http://ilovedama.com/dj-training-institute-delhi/ Ritu

    I am looking for losing weight and hope this blog help me. Thanks for sharing this information.

    • Walgreens

      Thanks for your comment! Be well!

  • http://forskolinultratrimeffect.com Eva

    I think #2 is very important – “Healthy Weight”. Take it from me, I know, you don`t want to lose too much weight too fast because there are a lot of back side effects that can happen. My skin lost a lot of fat cells, it`s elasticity and now I look a lot older than I should and my skin is flabby and wrinkled all up so some fat is very important. Lesson – don`t over do it. Balance is the key.

  • http://ariixlatino.net Laura

    I totally agree, everything you do should be set as a goal and stick with. I used to be a victim of not tracking my improvements and it obviously affected my regime. Diet is supposed to be fun, at least for me, so I see to it that I have a good insight and purpose every little steps I do to get me going.

    This is a great post. Thanks for sharing!

    • Walgreens

      Tracking along the way to your health goals can be hard, but it can help you stay motivated! Thanks, Laura, Be Well!

  • http://ariixcolombia.com/ Hayley

    Great post! Setting goals is really important and listing or tracking your progress can make a huge difference than just letting the day pass by. Everything starts within ourselves so make sure to know what you want and be sure about it!

    • Walgreens

      Thanks, Hayley! Yes, every small step makes a difference–goals help us make healthy choices, healthy choices make healthy habits, and healthy habits make healthier lifestyles!

  • http://hurtigtslank.dk/top-slankepille/hindbaerketon/ Charles

    It’s true. Well-planned goals can help you convert your thoughts into action. But the sad part is that, setting weight loss goals is probably one of the most difficult steps of a weight loss program. Honestly speaking, I can’t keep it too. *sigh

    • Walgreens

      Yes, Charles! It can be hard. But rewarding yourself along the way can help you make healthy choices! Be Well!

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  • http://jessore-protidin.blogspot.com/2015/05/how-to-earn-by-payoneer-sign-up.html mical

    your blog post is very nice.its very helpful for this diet control.I shearing your post.
    Health Wellness

  • http://www.Drop5plusenergy.com KrissyGarcia @ drop5plusenergy

    The key to starting an exercise program and staying started is picking a movement that does not hurt. Whether your heart rate gets up to 130 beats per minute running, walking on an incline, cycling, ellipsing, etc. it is all the same workout. Do what feels good to you.

  • http://fabalpha.com/ fabalpha

    The beneficial effects of green tea are uncountable. Not only does it help clean your stomach it also lessens the risk of cancer, it has high amounts of antioxidants, it helps as a catalyst in fat loss and it reduces the risk of Parkinson’s and Alzheimer’s. It’s a better alternative to caffeine which is found in coffee.

    So if you are far away from this type of breakfast, may be this is the right time to start for a healthier tomorrow.

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