My BIG total weight loss goal is a somewhat overwhelming 123lbs, or 55.8 kilo. It’s not even alright if you say it fast. But it is what it is. I may get there. If I get even half way, I’ll be putting out the bunting. (In truth, having waved a not-so-fond farewell to 40 lbs since September I’m almost at the one-third mark and there is already cause for celebration.)
At the moment though, I’m psyched up and going for the whole nine yards.
But with so much weight to lose, that end goal is a long way away. Whilst it demands to be acknowledged, it’s hard, after a lifetime of yoyo dieting, to cheerily own it, as if all I have to do is visualise myself in that spray-on party dress, micro-bikini (bikinis at 55 – maybe not) or oh-so-chic tailoring, and it will be so. I’m all for positive thinking but I’ve fought this fight a few times already and I know it’s going to need more than that.
With the big goal so… big… what I need to keep me going is a set of interim goals or mini milestones which give me regular opportunities to acknowledge my progress and honour my success-to-date.
And I’ve become an expert at finding those mini milestones.
So… if you’re looking for interim markers along the way to a big weight-loss goal, let me suggest a few.
- Whether you weigh yourself in stones and pounds or pounds alone, or kilos, all three options are entirely legitimate when you’re looking for those weight-loss milestones. (For my USA readers, a stone is 14lbs.) So for starters you can look for nice round weight-loss numbers in all three units of measurement, for example:
First 10 lbs lost… and all subsequent 10 lbs… 20, 30, 40, etc…
First 10 kilos lost… and all subsequent 10 kilo markers… 20, 30, etc…
First stone lost… and (you guessed it) every subsequent stone… (For those of us in the UK who measure in stones, waving goodbye to a stone is A Big Thing.)
- Next, you can calculate your current weight in all three units of measurement, and you have a whole new set of ‘big’ round numbers for your milestones list:
Achieving (or passing through) a stones marker… 17, 16, 15 stone, etc…
Achieving (or passing through) a big round pounds marker… 240, 230, 220 lbs, etc…
Achieving (or passing through), yes, a big round kilos marker… 120, 110, 100 kilos, etc…
- If you know where you started, you then have another set of really great mini milestones – the percentage of your original weight that you’ve lost. Much has been written about the many health benefits of losing 10% of your body weight, from wherever you begin – so that’s a great one to celebrate. But on a big weight-loss journey why not mark 15%, or 20% too?
- Lastly there’s BMI (Body Mass Index). The big markers are 40 (above which the medics and insurance companies label you morbidly obese), 30 (above which you’re plain obese), then 25 (above which you’re still overweight but at least no longer that dreadful word… obese). Once you get to below 25 you are, joy of joys, a normal/healthy weight – a cause for much insane (but please, self-controlled) celebration. Though it has its shortcomings, BMI is a generally useful measure, reflecting both your height and weight, although not (which is more relevant to a body builder or a rugby player than an overweight middle-aged woman) muscle mass. If you want to work out your BMI, and you’re not a body builder or a rugby player, search for a ‘BMI Calculator’ on Google.
Here’s a segment of my well-populated list of milestones, to give you an idea of the almost limitless possibilities:
Starting weight: 270 lbs / 19 st 4 lbs / 122.47 kilo
Farewell to 19 stone: 265 lbs / 18 st 13 lbs / 120.20 kilo
Under 120 kilo: 264 lbs / 18 st 12 lbs / 119.75 kilo
260 lbs / 10 lbs lost: 260 lbs / 18 st 8 lbs / 117.93 kilo
1 stone lost: 256 lbs / 18 st 4 lbs / 116.12 kilo
Farewell to 18 stone: 251 lbs / 17 st 13 lbs / 113.85 kilo
250 lbs / 20 lbs lost: 250 lbs / 17 st 12 lbs / 113.40 kilo
10 kilo lost: 248 lbs / 17 st 10 lbs / 112.47 kilo
10% loss (27 lbs): 243 lbs / 17 st 5 lbs / 110.22 kilo
Under 110 kilo: 242 lbs / 17 st 4 lbs / 109.77 kilo
2 stone lost: 242 lbs / 17 st 4 lbs / 109.77 kilo
240 lbs / 30 lbs lost: 240 lbs / 17 st 2 lbs / 108.86 kilo
Farewell to 17 stone: 237 lbs / 16 st 13 lbs / 107.50 kilo
BMI Below 40: 232 lbs / 16 st 8 lbs / 105.23 kilo
230 lbs / 40 lbs lost: 230 lbs / 16 st 8 lbs / 105.23 kilo
15% loss (41 lbs): 229 lbs / 16 st 5 lbs / 103.87 kilo
3 stone lost: 228 lbs / 16 st 4 lbs / 103.41 kilo
20 kilo lost: 226 lbs / 16 st 2 lbs / 102.47 kilo
Farewell to 16 stone: 223 lbs / 15 st 13 lbs / 101.15 kilo
Under 100 kilo: 220 lbs / 15 st 10 lbs / 99.79 kilo
220 lbs / 50 lbs lost: 220 lbs / 15 st 10 lbs / 99.79 kilo…
And so on… you get the picture.
I’m quite visual about these things, and I think it’s great to have your mini milestones printed out and put up somewhere, perhaps in your own private space. It’s a good feeling to score a line through another, and another, on your journey downwards.
I don’t make a big song-and-dance about every single mini milestone on my list and in any case you’ll have noticed that here and there, one milestone sits right on top of another. I’m hopeless with kilos too – I’m a stones and pounds girl – but I think even I will acknowledge slipping below 100 kilos. The key milestones for me have been the stones lost, the round pounds lost, the 10% and then 15% weight loss (I’m teetering on the edge of that one right now), and, best of all, falling beneath that morbid BMI 40 marker. I’m also seriously focused on the big round 50 lbs loss figure (which sits right on top of the equally significant under 100 kilo milestone for me) – mainly because I’ve never managed to lose more than 49 lbs in any past weight management campaign, even though I’ve needed to.
These mini milestones are quantitative and weight related. There are many other more qualitative ways to acknowledge progress towards a healthier weight. I might share some of mine in another post sometime. Meantime, I’d love to hear if you have any special mini milestones, weight related or otherwise.