Set Mini-Goals for Weight Loss: How Losing Ten Percent Makes a Difference

When you have a considerable amount of weight to lose it can be overwhelming to stare at a numbered goal that seems so farfetched. That's why it makes more sense to shoot for 10% mini-goals. Losing as little as 5 to 10 percent of your body weight reduces your chances of contracting many of the diseases associated with being overweight, says obesity expert, Dr. Jeremy Sims.

The professionals at Weight Watchers knew what they were doing eight years ago when they added "The 10-percent difference" to their program. When you lose 10percent of your weight, you're awarded a trinket, as well as praise for achieving this first mini-goal.

You could say "the 10-percent difference" concept is similar to the Overeaters Anonymous philosophy of "taking one day at a time." Although it takes more than a day to lose 10% of your body weight, the principle is the same. Rather than focusing on all the weight you have to lose, do it in small baby steps or mini-goals.

How Setting Mini-goals Encourages Momentum

As you achieve each mini-goal you, start to feel better about yourself. It's the first step in realizing you can do it! What's more, people usually start to see a difference in your appearance once you've lost 10 percent of your body weight. So, receiving compliments is even a greater bonus.

Improves Your Health

The best reward for losing 10-percent of your body weight is an overall improvement in your health. By just reducing your body weight by one-tenth, you can enjoy better health. This may include....

*Lowering cholesterol

*Lowering blood pressure

*Reducing the odds of developing type 2 diabetes

*Decreasing the risk of developing heart disease

*Lessening the chances for developing cancer

Setting Other Mini-goals in Weight Loss

Recording numbers on the scale is only one example of how you can work for mini-goals in your weight loss journey. There are many ways you can challenge yourself in small chunks of achievements as you lose weight.

Take regular body measurements -Using a tape measure, record your body measurements, including chest, waist, legs, arms, and hips. Then continue to record your measurements each month, noting your progress. This is especially helpful on those weeks when the scale just doesn't budge, leading to discouragement. If you're on your weight loss plan, doing everything you know to do and haven't lost weight, chances are you will see progress by noting those decreasing inches in body measurements. After all, isn't that what people see anyway?

Exercise - Do you have a treadmill? If so, start working out slowly. If you're not used to walking or running on a treadmill, begin with only a20-minute workouts. Then increase it to 30 minutes. Continue to gradually increase your time. Also, increase with speed. Begin slowly (at about 2.7 miles per hour, or lower). Then, steadily increase your speed, burning more calories.

Regardless of your choice of exercise, you can apply these same principles. Whether it's biking, lifting weights, swimming, or however you burn calories, don't stay where you are. Challenge yourself in small mini-goals, pushing yourself to do more each day (week or month.) If you work out at a gym, then solicit the help of a personal trainer.

Finally, keep in mind that weight loss is often a slow process. Most people lose only about a pound or two each week if they're following a safe and healthy plan such as Weight Watchers, Jenny Craig, etc.

If you're older, the progress may be even slower because your metabolism slows down with age. But, just remember that you didn't get fat over night. Therefore, it takes time to take it off. If you're consistent and don't give up, the weight will come off. It's worth staying on your weight loss program, regardless of how long it takes. After all, you're worth it.