Let’s first say this. Nobody can really tell you what your weight loss goal “should” be, but you could be guided into the right direction based on your wants and needs. For example, if someone is 260 lbs, I’m not going to talk too much about them losing 80 lbs to reach their ideal weight. I’m going to briefly touch on the 80 lbs, but I’m mostly going to break that up into 10-15 lbs at a time. Here are 5 very important steps towards losing weight once and for all…
STEP 1: OVERALL WEIGHT LOSS GOALS
So, you might know you at least need to lose weight, but how much? BMI can help you with this. Use the BMI Calculator below and type in your current weight and height. You want to be under 30 (clinically obese). Then after that, you want to be under 25 (clinically overweight). Above all else though, we know you just want progress. So, feel free to toy around with the weight at a lower amount and figure out what weight puts you under those milestone values. Then do the math and that’s how much your weight loss goal is. But like I said above, we’re going to break that up.
OR, you can go simple by preference. “I know I felt amazing at X weight, so that’s my goal.” Who cares at that point about BMI, just go for the weight that you desire! Okay, now remember that number for Step 2.
STEP 2: SHORT TERM WEIGHT LOSS GOALS
A really good way to figure out your SHORT TERM GOAL for weight loss is to get a calculator and take your weight (ex. 235 lbs) and multiply by .005 (moderate = 1.17 lbs) or .01 (aggressive = 2.35 lbs) or .015 (very aggressive = 3.52 lbs). The number you get is your possible WEEKLY weight loss. Keep in mind, weighing in daily can really mess with your head with water fluctuations, but at the end of the week, that’s the number you should aim for.
Now take your OVERALL WEIGHT LOSS GOAL from Step 1 (ex. 256 lbs minus goal weight of 195 lbs = 61 lbs) and divide that by the weekly goal number from above (61 lbs divided by 2.35 lbs = 25.95 weeks). That roughly tells you how long it will take to reach that goal based on how aggressive you go.
STEP 3: HOW DO I ACTUALLY LOSE THE WEIGHT?
You need less calories coming in and more calories burning up. I’ll say this, it’s simple but not easy. Simple because, for the most part, it’s science. You workout more, eat less, and start having better habits/behaviors, you’ll get there. It’s not easy because we live in a DAMN SOCIETY that makes it hard.
You need to literally change what you do. You need to decrease everything that is sabotaging you. Remove wine nights on Friday, stop grazing on Hint of Lime Chips and Queso (guilty!), create a 12-hour fast somewhere in the day, after work is now a 30-min workout instead of a 30-min nap. Wow, royally sucks right? In your mind right now, sure, but you know what else sucks? Being 61 lbs overweight. Losing weight is hard, and so is living the rest of your numbered days at that heavier weight. Like my man Goggins says, choose your hard soldier.
STEP 4: PROGRESSIVE OVERLOAD
After a couple weeks, you’ll get used to cardio, you’ll get used to weight training. So now it’s time to workout longer OR workout harder. That’s the only way you will continue to progress.
You walked 30 min last week, time to jog 20 min and walk 10 this week. You used 10 lb dumbbells last week, time for 12’s or 15’s. You worked out 3 times at the beginning, now you crank it up to 4 times. At first you cut out sugar, good keep doing that, but now cut back on alcohol.
Every stride you make to become better will literally make you better, I promise, it all has an effect. Will you see it right away? No. It’s like Santa Claus and Easter Bunny, you gotta just believe it’s coming. Trust the process.
STEP 5: EXTRA HELP
Get yourself a trainer or take a high level effective fitness class. Innocent plug for FoL, yep. But we’re that good. Take the thinking out of it and hire a professional. You’ll reach your goals faster and it will be a higher percentage of fat loss than doing it on your own, guaranteed.
*TEXT (440) 263-0355 to request a FREE CONSULT with an experienced trainer*
In the end, we want ya’ll to win. Like, really win. Crush the goals you have for yourself. Go after what you want. Don’t wait wait wait for ineviteably what you want for yourself. Start now and live the rest of your life under your terms.
Thanks guys, have a great rest of your week!
Coach Mike Soster
M.S. Exercise Science
Certified Personal Trainer, ACSM
Performance Enhancement Coach, NASM
Functions of Life
