Monday Fitness Fun Fact

New Recommendations

Traditionally, weight loss goals were based on reaching an ideal weight, as defined by height-weight charts. More recently, any significant reductions in body weight have been suggested as successful outcomes. There are many factors that support such a change in thinking. Perhaps the most compelling is that many weight-related conditions, such as diabetes and high blood pressure, are significantly improved with weight losses of 5-10%, even if individuals remain considerably overweight. 

Consequences of Unrealistic Goals

Unrealistic goals leave many people feeling unsuccessful even after significant weight loss. Rather than feeling proud of their weight loss and developing skills to maintain it, many can only focus on how much more they have to lose. Despite feeling better physically and psychologically, the patients in our study were not satisfied with their weight after treatment. This is an example of a well-known psychological truth: satisfaction with any outcome is determined by the difference between what actually happened and what was expected to happen. Our study found that people’s satisfaction with their weight was more related to how close they came to their goal weight (chosen before the program began) than it was to their actual weight loss. So, people 10 pounds from their goal were more satisfied than those who were 20 pounds from their goal, no matter how much weight they lost. We are concerned that dissatisfaction with weight loss, combined with frustration when unrealistic goals are not achieved, will lead to overly aggressive methods to lose weight, perceived failure, abandonment of weight control efforts, and eventual weight regain.

Changing Expectations

What can be done to change unrealistic expectations? One important approach is to counter the mythology surrounding the establishment, attainment, and benefits of particular goal weights. Several examples are listed below.

Myth: "That’s what I should weigh based on my height."

Fact: It’s a nice idea that everyone who’s the same height should be the same weight, but it’s just not true. Weight is affected by many factors such as genetics, metabolism, number of fat cells, eating habits, and physical activity. Among these, height is probably the least important.

Myth: "I can reach my goal weight because I’ve been there before (when I got married, before I had children, when I was in the military, the last time I lost weight…)."

Fact: That was then, and this is now. Your weight at a previous point in your life gives you limited information about whether that weight can be attained or, more importantly, maintained. Your goal weight is most appropriately based on the here and now. Is the caloric intake and exercise required to reach and/or maintain your goal realistic for you at this time?

Myth: "I won’t get all the benefits of weight loss until I reach my goal weight."

Fact: Many studies have shown that medical conditions like diabetes, high blood pressure and high cholesterol are significantly improved by a 5-10% reduction in weight, and losing more weight doesn’t necessarily result in additional improvements. Our study found that people experienced all of the physical and psychological benefits that they expected to experience from reaching their goal weight, at a weight loss that was actually only 50% of their goal.

Myth: "I could reach my goal weight if I had more will power. I’ve lost my motivation."

Fact: The factors affecting your weight loss are not totally under your control. You can control your eating and exercise, but you can’t control your metabolism, genetics and fat cell number. Not achieving your goal weight is more likely to be attributable to setting an unrealistic goal than to a lack of will power.

Myth: "That was my goal so I have to stick with it."

Fact: No goal is set in stone. In many other areas of your life, you set goals and then modify them as you become aware of what can realistically be achieved. Why should weight loss be different?

Myth: "My actual weight makes a difference."

Fact: Weight, itself, is not important. It’s just a number. What’s important is the effect that weight has on you. Focus instead on whether the negative effects of excess weight been reduced with the weight loss that you have achieved. If this has occurred, and your overall health and quality of life has improved, is your actual weight really that important?

Summary

A desire to achieve a goal weight doesn’t necessarily mean that it’s possible or beneficial. Contrary to the messages that our culture conveys, your body weight is not totally under your control. Make changes in your eating and exercise, and try to accept (not necessarily like) the weight loss that occurs. Try to keep in mind that your weight is just one factor that describes you. It doesn’t define you.