Chicken Salad
Chicken Salad For Your Next Brown-Bag Lunch
March 11, 2015
image - add a pop of color
Add A Little Pop Of Color To A Neutral Outfit
March 14, 2015
Chicken Salad
Chicken Salad For Your Next Brown-Bag Lunch
March 11, 2015
image - add a pop of color
Add A Little Pop Of Color To A Neutral Outfit
March 14, 2015

At one time or another, we have all daydreamed about some unattainable item or situation. Unfortunately, many people give up on weight loss as a reachable goal and relegate it to the realm of dreams or wishful thinking because they establish such unrealistic expectations. We never really develop a weight loss mindset to lose weight for good. Do you have realistic expectations for your weight loss?

realistic expectations for your weight loss

Sports cars are often big “wish list” items. Above, you seea picture of the 918 Porsche Spyder. The sleek structure of the Porsche bears a striking resemblance to the body of a fitness model.

For the sake of argument, I did a little research on the sports car.

A 918 Porsche Spyder costs $845,000.00 plus a $2,975.00 deliveryfee. At 6%, the sales tax would be $50,878.50. This brings the total to $898,853.50. According to CNN Money, the average American household has a median income of $53,891.00. So, an average person can rest in the knowledge that he or she can almost cover the sales tax.

In the end, the reality of you parking that Porsche in your garage is pretty much nil to none. Now, compare this scenario to your weight loss aspirations. Is weight loss on your wish list? The essential problem with wish lists is that they seldom come with an action plan. Do you have realistic expectations for your weight loss? Are your weight loss goals realistically attainable or are they more in the realm of a shiny sportscar in your garage?

Just like the dream of an uber-expensive sportscar, our expectations and dreams of weight loss can become so unrealistic that we unconsciously shelve them away on our wish list of impossibilities.

Evaluate Your Expectations: Are You Willing To Make The Trade-offs To Have Your Dream Body?

To what level are you willing to abstain from certain foods for the physical trade-off? How much are really willing to invest in your ideal body and keep investing to keep it? The fitness models in most of the inspiration pictures you have pinned on Pinterest have made significant trade-offs. explains the typical body composition of a fitness model.

The body fat percentage rate for fitness models is low compared to a normal, or healthy range of body fat. According to the American Council of Exercise, it falls slightly above the range of “essential fat” necessary for bodily functions, which is 10 to 13 percent for women and 2 to 5 percent for men. A fitness model’s low body fat can still affect the healthy functions of the body, including a woman’s reproductive functions…

To maintain this body type, fitness models maintain a daily regimen of exercise, diet and nutrition supplements. Many practice “extreme” weight-loss methods, such as water restriction, crash dieting and purging as they prepare for an upcoming shoot or appearance. These practices are inherently unhealthy and should not be an example of how to lose weight or maintain a fit and healthy body weight.


Those rock-hard abs and chiseled physiques are forged by hours of exercise and strictly maintained diets. Except in rare cases of extremely good genetics, people who achieve those types of results have made conscious decisions to give up large categories of foods in exchange for peak physical results.

Realistic Expectations For Your Weight Loss

Are you that type of person? Are you realistically willing to place certain foods off-limits for the rest of your life to attain these types of results? If you can answer yes, then go for it! The high-fiber, low-fat, veggie-rich regime that you will need to adopt as normal and commonplace in your life should definitely lead to a svelte, healthier you.

However, if you cannot picture yourself making drastic changes to your diet for the long haul, then it’s time to reevaluate your expectations. Consider making some changes that you can actually sustain.

Ideas For Sustainable Changes To Your Eating Routine

  1. Replace sugared beverages with water or unsweetened tea.
  2. Use the “three bite rule” when eating sweets.
  3. Pass on chips at lunch and add a slice of cheese to your sandwich instead.
  4. Eat sandwiches and burgers with only one bun instead of two.
  5. Plan to always have a mid-afternoon snack.
  6. Switch to olive oil mayo for prepared salads, but do not exceed 2 tablespoons. Add mustard and yogurt to make your dressing.
  7. Pass on mayo for all prepared sandwiches. Choose mustard instead.
  8. Stop eating any snack directly from the bag.
  9. If you need fries, determine the number you will eat before putting even one in your mouth. Remove the rest from reach.
  10. If you need ice cream,  eat only one- half cup and then add a sliced banana.

These are just a few examples of small, doable changes that can yield real results. On my next two posts I will break down each of these changes to explain why they are significant.

Will making these changes give you rock hard, sculpted abs?…maybe not. But would you still be satisfied with a trimmer, healthier you minus the cut muscles? If you would, then consider culling out some of those “motivational” images that may actually be harming your efforts instead of helping them.

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