Home
>
Weight Loss
>
Weight Loss Information -- Setting Effective Goals

Weight Loss Information -- Setting Effective Goals

Weight loss information is often confusing and misleading. The more specific we are in discussing weight loss information the better it is for everyone. Here's an example...realistic goals. What are realistic goals? I wrote an article not to long ago that defined "realistic" as a 5-10% reduction of your total body weight. The 5-10% reduction is all the weight you need to lose to show a health benefit or improvement.

But I think there is a more specific term that can be used when disseminating weight loss information, specifically dieting goals. How about Effective Goals. What are effective goals? Effective goals are:

1) Specific and measurable
2) Attainable
3) Forgiving

"Exercise more" is a great idea, but it's not specific. "Walk 1 hour everyday" is specific and measurable, but is it attainable? Maybe, maybe not. "Walk 1 hour 3 times per week" is a great goal. It's specific, measurable, attainable, and forgiving (leaves room to miss a day).

A behavioral technique, called shaping, utilizes this concept of effective goals, but makes it even better. It uses only small short-term goals that get closer and closer to the ultimate goal. It is based on the concept that "nothing succeeds like success." Shaping uses two important behavioral principles:

1) Consecutive goals that move you ahead in small steps are the best way to reach a distant point.

2) Consecutive rewards help to keep you motivated.

I am going to start using Effective Goals instead of "realistic ones." So, your weight loss information for the day...set effective goals and "shape" them.

To Healthy Living!

Michael A. Smith, MD
weight loss professional

Dr. Smith is the primary physician and consultant for the Weight Loss Professional Website. His interests include preventative medicine, the genetic etiology of obesity, and several others too numerous to list. Please visit his Website at weight loss professional and let him know what you think.

whole house cleaning Highland Park ..

In The News:

AI-powered autonomous trucks from Waabi and Volvo target U.S. freight driver shortage with Level 4 self-driving technology and NVIDIA computing platform integration.

Survive flight disruptions with expert travel tips: Book early morning flights, download airline apps and know your refund rights during service cuts.

Apple's iOS 26.1 update delivers major security fixes, performance boosts and enhanced privacy controls for your iPhone. Discover why updating now protects your data.

Russian hackers use fake CAPTCHA tests to spread dangerous malware targeting governments and journalists. Learn how to protect yourself from these deceptive attacks.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Miami-Dade debuts America's first autonomous police SUV with AI cameras, drone deployment and real-time crime detection in groundbreaking law enforcement pilot.

Bank impostor scams cost Americans $2.9 billion as criminals use AI voices and caller ID spoofing to steal life savings. Learn nine essential fraud protection tips.

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.

SessionReaper vulnerability hits Magento and Adobe Commerce stores, compromising 250+ sites in one day. Hackers steal data and hijack shopping sessions.

Master essential parental controls and digital safety tools to protect your kids online. Learn screen time limits, location settings and privacy controls every parent needs.

Cybersecurity expert shares six essential steps to protect against dark web threats, including data removal services, password managers and antivirus software.

NVIDIA GPU space mission could revolutionize cloud services by enabling orbital data centers that make apps, games and AI tools faster and more efficient.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Microsoft warns Windows 10 users face serious security risks as 90% of ransomware attacks target unsupported systems. Learn why upgrading to Windows 11 is crucial.

Nike unveils Project Amplify, revolutionary motorized shoes developed with Dephy that add powered assistance to every step for runners and walkers.

Cybersecurity experts warn about one of the largest credential compilations ever found, urging users to check "Have I Been Pwned" and change passwords immediately.

Quick iPhone and Android battery optimization techniques help your device stay powered all day by turning off hidden features that secretly drain power in the background.

Kodiak Driver autonomous truck achieves perfect 98 safety score, matching top human fleets in groundbreaking AI evaluation by Nauto's VERA system.

New 401k catch-up contribution rules in 2026 will change taxes for high earners over 50. Learn how scammers exploit these changes and protect your retirement savings.

Kurt Knutsson's guide covers social media privacy protection through location settings, account privacy controls and two-factor authentication to prevent scams and data breaches.