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XE0wL6YA03VrwxD47aQ0Oj4G91Q5ZvGCKW{"id":52,"date":"2022-06-29T12:48:36","date_gmt":"2022-06-29T12:48:36","guid":{"rendered":"https:\/\/elizedamon.co.za\/wp1\/?p=52"},"modified":"2022-07-06T15:43:06","modified_gmt":"2022-07-06T15:43:06","slug":"setting-weight-loss-goals","status":"publish","type":"post","link":"https:\/\/elizedamon.co.za\/wp1\/2022\/06\/29\/setting-weight-loss-goals\/","title":{"rendered":"Setting Weight Loss Goals"},"content":{"rendered":"\n<p>The key to\u00a0<a href=\"https:\/\/www.verywellfit.com\/how-to-set-exercise-and-weight-loss-goals-for-beginners-1229580\">setting weight loss goals<\/a>\u00a0is to follow the standard of goal setting, which means it needs to be SMART. A smart goal is: Specific, measurable, attainable, realistic and time-bound.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>The bible offers a balanced approach to goal-setting. Luke 14:28 teaches us that we need to be specific about our plans and intentions but making sure that they are built on a solid foundation, which is in Christ.<\/p>\n\n\n\n<p>Luke14:28   &#8220;For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?&#8221;<\/p>\n\n\n\n<p>Being specific means that you must know how much weight you want to loose.&nbsp; It can not be \u201ca few kilograms or till I am healthy.&nbsp; To determine your ideal weight there are several formulas you can use.<\/p>\n\n\n\n<p>I used the site&nbsp; <a href=\"https:\/\/www.omnicalculator.com\/health\/ideal-weight\">https:\/\/www.omnicalculator.com\/health\/ideal-weight<\/a> to calculate how much I should weigh.&nbsp; My results were between 56 and 60kg.&nbsp; But truth be told I can remember being reasonably happy with my weight at 70 kg\u2026 so I am going to set my goal and 65kg.&nbsp; I mean I am 50 years old and my main goal is health and not being a model.&nbsp; Should I come to that weight I will re-evaluate.<\/p>\n\n\n\n<p>So specifically I want to lose 47 kg.<\/p>\n\n\n\n<p>A goal to lose 47 kg is measurable.<\/p>\n\n\n\n<p>Is it attainable?&nbsp; I have seen a lot of testimonies by people saying that they have lost this and more so I believe it is attainable and realistic.<\/p>\n\n\n\n<p>And now we get to time-bound<\/p>\n\n\n\n<p>Over the long term, it&#8217;s smart to aim for losing 0.5 to 1 kilogram a week. To lose this amount of weight you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.<\/p>\n\n\n\n<p>Taking into account my own history with weight loss I know that if I am 100% good in eating and exercise 3 times per week I can lose 1 kg per week, <strong>but<\/strong> I am not 100% good in eating all day everyday.<\/p>\n\n\n\n<p>So 1 kg per week is probably not realistic.&nbsp;<\/p>\n\n\n\n<p>I am going to set my weight loss goal at 0.7 per week.<\/p>\n\n\n\n<p>Not 0.5kg because I have a lot of weight to lose and then it will take me forever to lose the weight.<\/p>\n\n\n\n<p>Not 1 kg because I need space to breath.<\/p>\n\n\n\n<p>So give this my time line is 47kg \/ 0.7 kg = 68 weeks.&nbsp; From the 27 June 2022 to 8 October 2023.&nbsp; That is a very long time and there is a lot of Christmas, long weekends and birthdays in between.&nbsp; I am going to break my goals down a little to make it more short term and real in my mind.<\/p>\n\n\n\n<p>I am on a 12 week health challenge at the moment.&nbsp; Given the goal of 0.7kg per week my goal should be to lose 8.4 kg in the 12 weeks.<\/p>\n\n\n\n<p>So to formalize it:<\/p>\n\n\n\n<p><strong><u>Specifically : I want to lose 8.4 kg in the 12 weeks from 27 Junie to 18 September 2022.<\/u><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The key to\u00a0setting weight loss goals\u00a0is to follow the standard of goal setting, which means it needs to be SMART. A smart goal is: Specific, measurable, attainable, realistic and time-bound. The bible offers a balanced approach to goal-setting. Luke 14:28 teaches us that we need to be specific about our plans and intentions but making [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":53,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-52","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/posts\/52","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/comments?post=52"}],"version-history":[{"count":3,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/posts\/52\/revisions"}],"predecessor-version":[{"id":70,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/posts\/52\/revisions\/70"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/media\/53"}],"wp:attachment":[{"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/media?parent=52"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/categories?post=52"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elizedamon.co.za\/wp1\/wp-json\/wp\/v2\/tags?post=52"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}