The document emphasizes the importance of setting realistic and achievable weight loss goals, suggesting a target of 1-2 pounds per week instead of drastic short-term changes. It highlights the benefits of a flexible eating approach and encourages the establishment of short-term, measurable goals, like eating more fruits and vegetables and exercising regularly. Ultimately, it advises against harsh self-judgment for slip-ups, reinforcing that consistent behavior modification leads to successful long-term weight management.

1. Fast Diet Fixes
Set Realistic Goals

2. Many people plan to lose more weight than is
realistic in too short a space of time.
If you really think that you are going to:
Drop 3 dress sizes in a month
Spend 2 hours exercising every day
Or give up chocolate forever…
Then you are setting yourself up to fail.

3. Set smaller targets.
Have achievable, short-term goals.
Be realistic and aim to lose 1 – 2 pounds a week.
That might not sound much but that’s a stone
every six weeks!

4. Take Off The Time
Pressure!
You didn’t put this weight on overnight
so don’t expect to lose it that fast
either.
This is weight you’d like to keep off for
a lifetime…
So why are you making it tougher for
yourself by adding time pressure to your

5. If you slip up – don’t give up!
Maybe you went out for dinner and had those carbs
you were craving along with a glass or two of
wine…
The danger comes when you think: ‘I’ve cheated
so I may as well carry on eating!’

6. Don’t use slip-ups as an excuse!
Just move on and resolve to do better next time.
A study carried out by the International Journal of
Obesity found that people with a flexible approach to
eating were more likely to maintain their weight loss
than dieters with an all-or-nothing attitude..

7. There are many ways you can set realistic
goals.
Goals need to have three characteristics in
order to work for you. They need to be:
Measurable
Attainable
Specific

8. Make weight loss goals short-term.
Setting a goal to lose that first 5 or 10
pounds is more attainable than a goal to
lose 50 pounds.
Even more attainable than weight loss goals
are goals that modify your behavior.

9. Put good habits in place and you are far
more likely to succeed in losing those
extra pounds.
Think about setting goals to:
Eat more fruits and vegetables
Exercise regularly, in a way that fits in
with your lifestyle
Keep a journal of what you eat

10. All of these are realistic goals which will
boost your motivation as you achieve
them.
By setting & attaining goals like this, you
will inevitably lose weight without
placing unrealistic expectations on
yourself.