Setting Realistic Health Goals for 2015

BlogpostdecThe New Year is around the corner. As we sit back and take the time out to reflect the year gone by, it is time also to plan for the year to come, a time to clean the slate and start fresh. How many times have we all started a new year with a resolution like one of these?

“I’m going to exercise every day, no matter what.”

“I will never eat anything sweet (including that inviting piece of chocolate lying right now in the refrigerator beckoning you) again for the entire day!” 

You are all excited and the first three days go by just fine. As the 4th day dawns, you get shaky and jittery and start compromising because your goals are not realistic to start with.

Being a weightloss expert, I have seen many of the patients go on and off a diet before they come to me. The reason they fail is improper, unrealistic or no goal setting, lack of strong determination and commitment.

Don’t go for a fad diet or weight loss program that promises fast and easy weight loss. It just won’t help. Remember there are no shortcuts for losing weight. If you really want to drop pounds, you need to set some realistic goals that are achievable and reasonable. Also, you must make some changes in your lifestyle and food habits.

So here are few tips to be successful in 2015 with your losing weight endeavor.


A strong commitment and burning desire is the starting point. Remember permanent weightloss takes a strong commitment. Ask yourself a question “Do you REALLY want to lose the extra pounds”? If the answer is YES, make a commitment and stick to it and be prepared to face challenges. Have a plan to handle stresses and hurdles you may face.


What is your burning desire and inner motivation which will keep you going during the tough times? Who are the people who will support you in this journey and keep you motivated and encourage you? Remember this is not a one day or a one month affair. The changes you make to your lifestyle are going to be there forever so firm up your mind.


Depending on the amount of weight you need to lose, you need to have a long term goal of 6 months to a year. You cannot lose 10 lbs in a week. Remember in your weightloss journey, slow and steady definitely wins the battle. Aim at 1-2 lbs loss per week. Start with some small daily goals and increase those gradually. Think about something that is possible for you with minimal efforts. You can start by increasing your regular physical activity. For example, you can plan to walk for 20 minutes today or climb 200 steps in a day or do the household work for tomorrow. Remember Rome wasn’t built in a day.


In your weight loss journey, start your day by eating a healthy breakfast; eat at least four servings of vegetables and three servings of fruits daily; eat whole instead of refined grains; and use healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).


Weightloss is a combination of diet and exercise. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss.


This helps with tracking what you eat and drink and keep you focused on your diet. It also provides motivation, increases your efficacy, and helps you attain and maintain your goals.


A huge part of weight loss is believing you can do it and realizing its not going to happen overnight. If you have a positive mental attitude, you will overcome your disappointments and press on to achieve what you set out to do.

Wishing you a very Happy, healthy and leaner new 2015. You will end the coming year feeling happier with the weight loss.