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根據研究，即使減掉多餘體重的 10%，也能顯著改善您的健康狀況。然而，設定體重目標可能比聽起來更複雜。
體重往往與一個人的自尊心息息相關，設定體重目標的心理因素不可忽視。2011 年的一項研究《預期情緒與體重目標追求中的努力分配》（"Anticipated emotions and effort allocation in weight goal striving"）指出：
「與預測一致，我們發現，對未達成目標的負面預期情緒會導致付出更多努力，但前提是人們認為自己與目標相距較近。」
打算減重的人通常是指減少體脂肪——但同樣重要的是，除了體重之外，還應考慮身體組成及其他可能影響整體健康的因素。
學習如何設定真正能實現的體重目標，以改善您的健康。運用一些建議，以 SMART 方式推進您的減重旅程，並維持目標體重。
設定切實際的體重目標，有助於您在減少多餘體脂肪時，兼顧短期計劃與整體大局。
我們常常設定過大、不切實際的目標——在 2001 年的一項研究中，賓夕法尼亞大學的研究人員發現，肥胖患者設定了最不切實際的體重目標，且往往在未能達成時感到最失望。
然而，我們發現，有設定目標體重的 Withings 用戶，減掉的體重比未設定目標體重的用戶更多。設定目標體重確實是更快取得更好成果的方式。
最後，設定切實際的體重目標也是追蹤代謝如何對生活方式改變做出反應的一種方式，無論這些改變是有意為之還是無意發生的。
這類洞察有助於防止您加入看似好得令人難以置信的計劃。將自己的目標體重與這些承諾進行比較，有助於節省開支。
The relationship between BMI and the risk of developing type 2 diabetes. Source: International Diabetes Federation
如上圖所示，較高的身體質量指數（BMI）與男性及女性罹患 2 型糖尿病之間存在密切關係。透過設定體重目標，您可以積極對抗多種慢性疾病。
對如何減重進行策略性思考，並制定可管理的計劃，有助於為您的成功奠定基礎。
Yes! A 2016 study in the Journal of Human Nutrition and Dietetics found that setting targets leads to greater long-term weight loss. “Although obese people were less likely to set targets, doing so increased the likelihood of achieving clinically significant weight loss and, for some ‘unrealistic’ targets, improved the results,” noted the researchers.
And joining a coaching program to keep you accountable may help. Multiple studies have suggested that health coaching programs, including virtual ones, may help to promote weight loss.
For example, a 2019 study found that weekly video conferencing may help to induce weight loss in obese individuals. A 2018 study in the American Journal of Health Promotion looked at goal-setting via a telephone coaching program and concluded that obese and overweight participants who set goals for weight management and increased physical activity achieved better results than those who set alternate goals.
First, and we cannot stress this enough: Ask your doctor. Your doctor will be able to take your health history into account, make personalized recommendations, and may be able to refer you to a nutritionist if needed.
Body fat percentage is not the same as Body Mass Index (BMI), which is often used as an indicator of your overall health based on your height and weight and doesn’t take your total body composition into account.
That said, keep in mind that many experts suggest a healthy weight-loss goal is 1 to 2 pounds each week. The 2020-2025 Dietary Guidelines for Americans suggest cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds per week—and increasing your physical activity will help, too
If you want to assess your current weight and determine whether your weight falls into a healthy range, the CDC suggests calculating your body mass index (BMI), or your weight in kilograms divided by the square of your height in meters. If you don’t know your weight in kilograms or your height in meters, that’s okay—they have a handy BMI calculator.
Starting with overly ambitious weight targets can take longer to achieve. Successive weight regain could perhaps have been avoided with a goal that was closer to reality.
A good example of how controlled and realistic weight loss can lead to more lasting results. These are the best conditions for maintaining steady weight loss.
In this example, we can see that despite realistic objectives, it can sometimes take up to 6 months before concrete results are achieved. In fact, our bodies adapt little by little to our lifestyle changes to achieve healthy weight loss.
The diagrams (from weightlossresources.co.uk) show real examples of weight loss. It is important to note that depending on the realism of the weight loss goals set, the results can be significantly different.
It may be easy to come up with a desired number of pounds you’d like to lose for weight management—but it will be harder to get there if you don’t have a plan to lose them.
The Mayo Clinic suggests setting process goals, such as walking 10,000 steps per day or eating five fruits and vegetables, instead of focusing only on outcome goals, such as losing 50 pounds. That way, you can work on changing your daily behaviors—a better long-term strategy for losing weight and keeping it off.
A 2014 article in Applied Physiology, Nutrition, and Metabolism reviewed several weight-loss studies and found that “a comprehensive approach, including dietary intake, regular physical activity, and behavioral strategies, is warranted and is supported by the research evidence.”
So how can you go about this? One method recommended by experts: setting a SMART goal.
To hit your weight goals, consider setting a SMART goal. A SMART weight goal means you’re setting a goal that is:
與其說「我想多運動」，不如考慮設定一個具體目標，例如「我每週 5 天步行 10,000 步」。
選擇一個可以衡量的目標。與其說「我想減掉很多體重」，不如說「我這週想減掉 2 磅」，並每天用體重計量體重來追蹤您的目標進展。
設定合理的體重目標或過程目標。如果您的工作時間表不允許您每週多次去健身房，請選擇一個容易達到的現實目標。許多專家建議每週以減重 1 至 2 磅為目標。
選擇與您自身相關的目標，而非他人為您設定的目標（除非是您的醫生）。
為每個具體、可衡量、可達成的目標設定時間限制。可考慮在日曆上標記日期，或在應用程式中設定提醒。
流行飲食法令人心動，但如果您想減重並維持成果，最好從長期行為改變的角度來思考，而非只著眼於一個想減掉的神奇數字。
《運動與科學醫學期刊》（Medicine & Science in Sports & Exercise）的一份立場聲明建議增加身體活動，以促進具有臨床意義的減重並防止體重反彈。他們建議每週超過 150 分鐘，可達到適度減重 2.3 公斤；每週 225 至 420 分鐘，可達到較大幅度的減重，定義為 5 至 7.5 公斤。
Chart: Withings conducted its own study of 3,500 scale users, and found that healthy eating habits can impact weight as well. Our data also suggests that those who track their weight daily tend to lose more weight, and sleep can have an impact, too—for example, 66.5% of users who slept an average of less than 7 hours a night were overweight.
Setbacks happen to everyone! But don’t give up. Reassess your goals: are they realistic? Has something happened to make them less attainable? How can you get back on track?
Take stock of your goals along the way, and rethink them if you need to! And don’t forget that if you’re exercising more as part of a weight-loss journey, your weight may stay the same or even increase, as you gain lean muscle.
In addition, know that your weight and body mass index (BMI) aren’t the only numbers you should be paying attention to — your total body composition, including fat mass, muscle mass, and bone mass, can give you a better picture of your overall health.
If you think you’ve reached a weight loss plateau, there may be reasons for that, too—including possible changes in your metabolic rate. Changing up your exercise regimen may help.
Finally, if you do need to reassess your goals, know that a 2007 study in Health Education Research showed that setting frequent goals was more closely associated with using specific dietary or physical strategies, rather than having a weight-loss goal overall. That means it can help you make healthy behavioral changes—better for your health in the long run!
美國糖尿病協會建議糖尿病患者維持健康體重，以「打破」糖尿病相關併發症的惡性循環。由於胰島素阻抗可能導致體重不受控制地變化，循序漸進地進行更為重要。為了更好地管理糖尿病，同時建議設定具體的飲食目標。如果您患有糖尿病或其他潛在疾病，我們建議您諮詢醫生和/或營養師，以設定切實可行的減重目標。他們可以幫助您制定一個能夠堅持執行的計劃！
與許多其他因素一樣，您的情緒可能會影響您的體重。在焦慮、壓力或其他情緒障礙方面，缺乏治療可能會讓您感到難以完全掌控自己的體重。如果您有抑鬱症等潛在疾病，我們建議您諮詢醫生和/或營養師，以設定切實可行的減重目標。
如果您患有肥胖症，設定切實可行的目標就更加重要。研究顯示，肥胖者較不傾向於設定體重目標，而當他們設定目標時，往往更容易設定不切實際的目標。請諮詢您的醫生，並考慮使用 SMART 方法來設定切實可行的目標。
如果您懷孕並擔心體重增加，請諮詢您的婦產科醫生。懷孕期間體重增加是正常的——WebMD 建議體重正常的女性應增重 25 至 35 磅，體重偏輕的女性應增重 28 至 40 磅，體重偏重的女性應增重 15 至 25 磅。但同樣地，如果您有疑慮，請諮詢您的醫生。
如果您覺得減重很困難——或者即使您只是對體重管理感興趣——您可能會想嘗試設定一個合理的體重目標。在醫生或醫療從業人員的幫助下設定目標體重和 SMART 目標，有助於保持您的動力——如有需要，也不要害怕調整您的目標。
終極健康檢查。更長壽的生活。
為您的身體提供最先進的全面檢測。
達成目標的強效健康檢測。
