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Are Your Goals Smart?

Research shows tht starting small may help you win big when it comes to weight loss. Here's what you need to know.

Weight-loss advice seems so simple: Just eat less and exercise more. It's a reasonable request, but even so, it's not working for many Americans who flock from one diet fad to another--and still don't lose weight, or have trouble keeping the weight off. Researchers at the University of Pennsylvania have discovered a new clue to successful weight loss: Instead of targeting a "goal" weight, pay attention to the health benefits even modest weight loss--just 5 to 10 pounds--can bring.

Chasing the Dream
In one study, 60 obese women were asked to identify how many pounds they would need to lose to achieve what they consider to be their goal weight in addition to a "dream" weight, "happy" weight, "acceptable" weight, and "disappointed" weight. By the end of the 48-week program, almost half didn't achieve even their disappointed weight. Researchers in Italy, who conducted a similar countrywide study with almost 2,000 obese people, had similar findings: "Dropouts" had more pounds to lose to achieve their dream weight compared with the "continuers" who finished the study. Indeed, the strongest predictor that people would drop out was the degree to which their weight-loss expectations were unrealistic.

Weight Loss Wisdom
What is a possible antidote to getting off the dieting roller coaster and turning frustration into success? First, realize that focusing solely on a goal weight with a "calories in, calories out" formula may not be realistic and actually could be a recipe for failure. In other words, success may lie in recognizing that weight loss is not about seeing a certain number on the scale. To lose weight and keep it off, appreciate that losing only a few pounds may bring some benefits. Even modest weight loss maintained over time may help you reduce your risk of disease, including heart disease, stroke, high blood pressure, diabetes, arthritis, and certain cancers. Along with being healthier, if you reframe your weight-loss expectations and lose only a little, you still may have more energy, look better, and feel better about yourself.