Is Your Weight Loss Goal Realistic? Learn how to set (and meet) healthy goals

I once read a story about a woman who complained to her doctor about her frustration with weight loss. The woman had lost 25 pounds but was not satisfied. "I will not be happy until I lose 25 more pounds," she declared.

Her doctor then asked her a series of questions: Are you feeling better? Do you sleep better? Is it easier to climb a flight of stairs? Can you bend over and tie your shoes? Do you feel better about yourself? The patient answered "yes" to all of the questions.

Her doctor was incredulous. The 25-pound weightloss had substantially improved her health and her quality of life, yet the woman was still not satisfied.

It's not uncommon for dieters to set lofty weight loss goals for themselves. Some reach back umpteen years to their wedding day or college weights. Others fantasize about looking like a supermodel, even though their naturally large frames may make this an impossible goal.

Overweight people set a goal of losing 32% of their body mass. That's three times the amount needed to achieve better health. The truth is, it's unlikely that most dieters will be able to lose one-third of their body weight. Setting extreme goals is a setup for disappointment and failure.

You can achieve your goal weight -- as long as it is reasonable and attainable. Remember that you're on a journey to improve your life and health and gain control over your weight. It's not about perfection.

Set Mini-Goals

Instead of shooting for a size that has not been seen in your closet for 10 years, set more attainable goals. Even modest weight loss can improve your blood pressure and your cholesterol, blood sugar, and triglyceride levels. Losing as little as 10 pounds can put the zip back in your step and make you feel terrific about yourself.

To help keep you motivated toward meeting your ultimate goal, set mini-goals you can reach within a month or so. Track your progress, and reward yourself along the way for improving your eating and exercise habits.

For example, on weeks when you get to the gym five times, treat yourself to flowers, a movie, or a ball game -- whatever feels like a reward to you. This will help keep your attitude positive and remind you of the benefits of a healthier lifestyle.

Changes You Can Live With

You can lose weight on virtually any diet. But to send those extra pounds packing without a round-trip ticket, you must find healthful strategies that you can stay with forever.

The reason we call the food component of the Weight Loss Clinic program an "eating plan" is because it is not a diet. A diet is something you can go on and off of; an eating plan is for life.

Ideal Weight or Happy Weight? How much weight do you really need to lose?

Maybe you've been working on getting back to the weight you were at in high school or on your wedding day. But do you really need to go that low? Or can you weigh more than your ideal weight and still be healthy?

If you're overweight, losing just 10% of your body weight is linked to many health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. This kind of weight loss is also easier to reach and keep for the long run.

Your Weight "Set Point"

Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%. This weight range is known as the "set point."

A complex set of hormones, chemicals, and hunger signals help your body keep your weight within this range.

It is not just about your genes. Your eating and exercise habits can also help to determine your set point.

Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it. The body adjusts to the higher weight and "resets" the set point to defend the new weight. 

It's still possible to set your range lower. With changes in healthy eating and exercise behavior, you can lower your set point.

The 10% Solution to Weight Loss

Losing 10% of your body weight, and keeping it off for six months to a year, helps your body reset your set point.

When you lose large amounts of weight at once, you set up an internal struggle and hormones spike to make you hungrier as your body tries to defend its comfortable range.

That's why experts recommend losing 10% by changing your eating and exercise habits, and then maintaining your new weight for a few months before trying to lose more. Your body will get the signal to lower its "set point," and you'll get used to new food choices, smaller portions, and regular exercise. 

people who lose 10% of their weight start to realize how a little weight loss impacts their health in very positive ways... They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications.

How Much Should I Weigh?

Most people overestimate how much weight they can lose, which leads to frustration. To find your happy or healthy weight, look back on your weight history as an adult and identifying a weight you were able to maintain fairly easily.

Weight Loss & Diet Plans

Weight Loss Basics

Time to make some changes in your diet? If it's time to lose weight, get motivation here.

Deciding to Lose Weight

HOW MUCH SHOULD I WEIGH??

Struggling with extra weight and feeling frustrated? Learn about the many health benefits from losing just 10% of your body weight.

IS YOUR WEIGHT LOSS GOAL REALISTIC??

 Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.

HOW TO LOOSE WEIGHT FAST.

If you want to be the next “fastest shedder” -- and do it fast -- you have to read these rapid weight loss safety tips.

When Razor meets Laser

Big science strikes again! I, too, was skeptical when the world’s first beard trimmer equipped with a real, live laser beam to help men shave in a straight line was introduced. Sounds like a gimmick, right? And yet I walk by botched grooming jobs every day on the street. So today, after test-driving the Norelco Beard Trimmer 9100, I find myself forced to admit this futuristic groomer actually does work—and quite well.

Part of that is because the device is state-of-the-art in almost every way I can think of, with 17 preprogrammed length settings, a sharp blade that swivels to multiple angles of attack, and a water-resistant casing so you can splash with abandon.

The laser itself kind of looks exactly how you’d imagine: Press down on a spring-loaded attachment behind the blade and up pops a unit that projects an intense, thin line of red light straight onto your face. Stick to this illuminated edge as you trim, and the borders of your beard will be perfectly straight; adjust the angle slightly for symmetrical curves.

Again, who cares? Shaving in a straight line with only your own eyes to guide you isn’t akin to, say, executing a Brâncuşi sculpture—I’d give it a three on a one-to-ten scale of manual dexterity—but that’s not to say there aren’t times when my old-fashioned razor accidentally strays. Now, it would appear, I have no excuse.

6 Tips to Avoid Smudged Eye Makeup

Whether it's from sweat, humidity, tears, or just plain oily lids, eye makeup that runs and smudges throughout the day is far from flattering. Before you get completely frustrated, try these tips for applying your makeup and touching up on the go that will let you bat those lashes with confidence.

1. Start with clean skin. If your eyelids tend to get greasy as the day goes on, make sure you're starting with a clean slate. Wash your face in the morning, and make sure to pay attention to your lids, so you wash off any excess oils from the night before.

2. Apply an eye primer. After your skin is clean and moisturized (avoid putting eye cream directly on your lids), apply a primer specifically made for your eyes. Ones like eye shadow base are formulated to not only prep your lids but also help your makeup apply smoothly and stay in place.

3. Use waterproof formulas. If your eye shape or oily lids make standard eye makeup crease and smudge, then your best bet is to stick with waterproof and long-wearing options. We love the product offerings in the M.A.C. Cosmetics Pro Longwear range.

4. Set your look. Once you have your eye makeup complete, set everything. If you use creamy textures or pencils, set them with matching eye-shadow powders. And if everything you use is powder, set the look with blotting powder. If it washes out your style, you can always go back and layer on more shadow or liner to really fortify your look.

5. Keep eye-makeup remover on hand. Being prepared means you won't have to stress over stray eye makeup in the wrong places. Facial wipes are superportable swabs packed with just the right amount of eye-makeup remover, so you can clean up any smudges in a pinch.

6. Stash your makeup bag for touch-ups. Your eyeliner and eye shadow barely take up any room, which means you can drop them in your handbag (or just buy seconds) so you always have them for any necessary touch-ups.

Exercise for a Healthy Heart:VII

Exercise Precautions

There are many precautions to take when developing an exercise program. Here are some tips.

• Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
• Do not exercise if you are not feeling well or have a fever. You should wait a few days after all symptoms disappear before restarting the exercise program, unless your doctor gives other directions.
• If you experience shortness of breath or increased fatigue during any activity, slow down or stop the activity. Elevate your feet when resting. If you continue to have shortness of breath, call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
• Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it's still above 120-150 beats per minute, call the doctor for further instructions.

If you experience pain:

• Don't ignore it. If you have chest pain or pain anywhere else in the body, stop doing the exercise. Performing an activity while in pain may cause stress or damage to the joints.

Stop the exercise and rest if you:

• Have chest pain
• Feel weak
• Are dizzy or lightheaded
• Have unexplained weight gain or swelling (call the doctor right away)
• Have pressure or pain in the chest, neck, arm, jaw, or shoulder
• Have any other symptoms that cause concern

Call the doctor if you have symptoms that do not go away.

Exercise for a Healthy Heart: VI

General Workout Tips for People With Heart Failure

If you have heart failure:

• Be sure any exercise is paced and balanced with rest.
• Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
• Don't exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
• Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Follow your doctor's guidelines about how much fluid you can have in a day.
• Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
• Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slow down when going uphill to avoid working too hard. Monitor your heart rate closely.
• If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.

Exercise for a Healthy Heart:V

How Can I Avoid Overdoing Exercise?

Here are a few guidelines to keep yourself from doing too much exercise or exercising too vigorously:

• Gradually increase your activity level, especially if you have not been exercising regularly.
• Wait at least one and a half hours after eating a meal before exercising.
• When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
• Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
• Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
• Keep an exercise record.

How Can I Stick With Exercise?

• Have fun! Choose a type of exercise that you enjoy. You'll be more likely to stick with it if you enjoy the activity. Here are some questions you can think about before choosing a routine:
• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit my schedule?
• Do I have physical conditions that limit my choice of exercise?
• What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility)
• Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
• Find an exercise "buddy." This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Exercise for a Healthy Heart: IV

Stretching Exercises

While performing these exercises, make sure your movements are controlled and slow. Avoid quick, jerking movements. Stretch until a gentle pull is felt in your muscle. Hold each stretch without bouncing or causing pain for 20 to 30 seconds. Do not hold your breath during these exercises.

• Hamstring stretch. While standing, place one foot on a stool or chair, while holding onto a wall or sturdy object (such as a table). Choose a comfortable height that allows you to keep your knee straight. Slowly lean forward, keeping your back straight, and reach one hand down your shin until you feel a stretch in the back of your thigh. Relax, and then repeat with your other leg.
• Quadriceps stretch. Stand facing a wall, placing one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Try to touch your heel to your buttocks. Relax, and then repeat with your other leg.
• Calf stretch against wall. Stand facing the wall with your hands against the wall for support. Put one foot about 12 inches in front of the other. Bend your front knee, and keep your other leg straight. (Keep both heels on the floor.) To prevent injury, do not let your bent knee extend forward past your toes. Slowly lean forward until you feel a mild stretch in the calf of your straight leg. Relax, and then repeat with your other leg.
• Calf stretch on stairs. Stand on the stairs, holding a handrail or placing your hand on the wall for support. Place the ball of one foot on the stair. Lower your heel down toward the step below, until you feel a gentle pull in your calf. Switch legs.
• Knee pull. Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg toward your chest, until you feel a pull in your lower back. Try to keep your head on the floor, but do not strain yourself. Gently lower your leg, and then repeat with your other leg.
• Groin stretch. Lie on your back with your knees bent and the soles of your feet together. Slowly lower your knees to the floor until you feel a gentle pull in your groin and inner thighs.
• Overhead arm pull. Lock your fingers together, with your palms facing out (or hold onto a towel so your hands are shoulder width apart). Extend your arms out in front of you with your elbows straight. Lift your arms to shoulder height. Raise your arms overhead until you feel a gentle pull in your chest or shoulders.
• Behind back arm raise. At waist level, put your hands behind your back, locking your fingers together (or hold onto a towel so your hands are shoulder width apart). Straighten your elbows and raise your arms upward until you feel a gentle pull in your chest or shoulders.
• Side bends. Stand straight with your legs about shoulder width apart. Reach over your head with one arm, elbow bent, sliding the opposite arm and hand down your thigh, toward your knee. Hold the stretch until you feel a gentle pull at your side. Repeat with other side.
• Double shoulder circles. While bending your elbows, put your fingertips on your shoulders. Rotate your shoulders and elbows clockwise, then counter clockwise, as if drawing large circles with both elbows. Repeat in each direction.
• Leg circles. Hold onto a chair or other sturdy object for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then counter clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat in each direction, with each leg.

Exercise for a Healthy Heart: III

What Are Some Warm-Up Exercises?

Every exercise session should start with a warm-up. Here are some stretching exercises you can try to get yourself started. Please check with your doctor before starting any exercise program. If any of the following exercises causes pain, do not continue the activity and seek the advice of a doctor or physical therapist.

Exercise While Sitting

While performing these exercises, maintain good posture. Keep your back straight; do not curve or slump your back. Make sure your movements are controlled and slow. Avoid quick, jerking movements. Do not bounce. Do not hold your breath during these exercises.

• Ankle pumping. Sit on the floor with your feet straight out in front of you. Keeping your heels on the floor, lift your toes up as far as you can. Hold for a count of five.
• Knee straightening. Raise your foot to fully straighten your knee out in front of you. Hold for a count of five. Lower your foot to the floor. Repeat on other side.
• Hip bending. Lift one knee up toward the ceiling. As you lower this knee, raise your other knee. Alternate each leg as if you were marching in place (while sitting.)
• Overhead reaching. Raise one arm straight over your head, with your palm facing away from you. Keep your elbow straight. Slowly lower your arm to your side. Repeat with other arm.
• Shoulder touching. Sit with your arms at your sides and your palms facing up. Bend your elbows until your hands are touching your shoulders. Lower your hands to your sides.
• Single arm lifts. Sit with your arms at your sides, fingers pointing toward the floor. Raise one arm out to your side, keeping your elbow straight and your palm facing down. Slowly lower your arm to your side. Repeat with your other arm.
• Shoulder shrugs. Keeping your back straight, lift your shoulders up and forward toward your ears. Release your shoulders down and back in a smooth circular motion.
• Arm circles. Sit with your arms at your sides, fingers pointing toward the floor. Raise both arms out from your sides (about 1 or 2 feet from your body). Keeping your elbows straight and your palms facing toward you, rotate your arms in small circles.
• Single shoulder circles. Bending one elbow, put your fingertips on your shoulder. Rotate your shoulder and elbow clockwise, then counter clockwise. Repeat with each arm.