facebook pixel How to Have Realistic Expectations for a Healthy Weight
Site Search
< Blog Home < Nutrition and Diet

How to Have Realistic Expectations for a Healthy Weight

No one is perfect, so remember to set realistic expectations for yourself when it comes to weight loss.

 fitness_blog image

Set Realistic Expectations for a Healthy Weight 

It’s important to be kind to your body and mind by having realistic expectations for yourself. Know that you may make mistakes along the way, but you can learn from them and continue to work toward your goal. Strive for a better you by treating your body right with a nutritionally dense diet and regular physical activity.

Weight Measurement Tools

A common method for determining if you are at a healthy weight is Body Mass Index (BMI). BMI is calculated from your height and weight—to find your BMI, use this BMI Calculator. A BMI measurement cannot distinguish weight from fat or muscle, so the calculation may be overestimated in pregnant women, athletes, and others who have a muscular build.

Another way to screen for possible health risks is measuring your waist circumference. You are at a higher risk for heart disease if your waist size is greater than 35 inches for women and greater than 40 inches for men. If most of your fat is around your waist versus your hips, you are at a higher risk for heart disease and diabetes.

A Simple Approach

While it is good to know your measurements, rather than focusing on the amount of weight you’d like to lose, set your aim on small ways you can change your behaviors. Perhaps you can add more physical activity to your routine by taking the stairs at work or go to that Zumba class you’ve wanted to try.*

You could also aim to have a more nutritious diet—it can be as simple as adding a vegetable to every meal and snack or having water with each meal instead of a soda. Remember, improving your diet and increasing your amount of physical activity will reduce your risk of disease and while providing other health benefits—no matter what the scale says.

*Always consult your physician before beginning any exercise program or changing your healthcare routine. This information is not intended to replace the advice of a doctor.

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

References:

  1. Health Direct. Health Direct Australia, 2014. Web. 5 Jan. 2016.
  2. National Heart, Lung, and Blood Institute. NIH. U.S. Department of Health & Human Services, n.d. Web. 5 Jan. 2016.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

Overnight oats with blueberries and bananas and other recipe variations

 

Easy to prepare in just a few minutes, this make-ahead breakfast is filling and doesn’t require any cooking—just mix and place in the fridge overnight. You can stick to the basic recipe below, or kick it up a notch and try a new version each day of the week.

 

Related: Eggs Benedict with Light Hollandaise Sauce 

 

Prep time: 5 minutes

Serves one  

Basic recipe:

½ cup rolled oats

2/3 cup almond milk (or milk of choice)

1 tbsp. chia seeds

½ tsp. vanilla extract

Pinch of salt

Honey or maple syrup (optional)  

Mix all ingredients well in a bowl, place in a jar with a lid, and refrigerate for at least four hours or overnight.  

Now that you’re a pro at the basic recipe, you’re ready for some tasty variations. To try these, start by making the basic recipe and add in these ingredients for a delightful twist on the original. Here are a few of our favorites:  

Chocolate Coconut

2/3 cup coconut milk

¼ cup shredded coconut

2 tbsp. cocoa powder

¼ tsp. cinnamon  

Peanut Butter Banana

1 tbsp. peanut butter

¼ tsp. cinnamon

½ medium banana, diced into small pieces  

Tropical Sunrise

1/3 cup pineapple, cut into small pieces

1/3 cup ripe mango, cut into small pieces

½ ripe banana, cut into small pieces

2 tbsp. coconut flakes  

Pumpkin Spice

½ cup pumpkin puree

½ tsp. cinnamon

1/8 tsp cloves ¼ tsp. nutmeg  

Peanut Butter Chocolate

2 tbsp. peanut butter

2 tbsp. cocoa powder  

Mocha

½ cup coffee

¼ tsp. cinnamon

2 tbsp. cocoa powder  

Nutrition Facts (Basic recipe – variations will differ) Calories: 287; Carbohydrates: 39; Fat: 10 grams; Protein: 10 grams; Sodium: 600 mg  

 

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

You May Also Like...

Healthy Living

Why I Love Baking

Hobbies like baking can help you unwind and live in the present. One of our writers shares why baking is meaningful to her—and can be to you, too!

Healthcare and Insurance Basics

Preventive Care for Men and Women: Cancer Screenings [Infographic]

Preventive care can help you gauge your current health status and find out ways to protect it now and in the future. Follow these recommendations for getting screened for cancer.

In the Community

Is Your Organization Keeping Utah Healthy? Apply for Our Award

Each year, we recognize 20 organizations that are making a healthy difference in Utah to help support their missions.

Business

How Our Mission Differentiates Us from Our Competitors

Here’s a look at how our mission helps our products differ from our competitors, how we educate consumers about their plan options, and how our team is involved in local communities.

Contenido Español

Consejos para preparar un depósito de alimentos y qué tener en su despensa

Cocinar en casa no tiene que ser complicado.

Related Articles

Related Articles

Nutrition and Diet

Mint Lemonade

Cool off with this sweet and tart mint lemonade—made with less sugar than typical recipes.

Nutrition and Diet

Apple Cinnamon Baked Oatmeal Cups

Here’s a clean breakfast recipe for apple cinnamon oatmeal cups—naturally sweetened with banana and cinnamon.

Nutrition and Diet

Strawberry Banana Overnight Oats

Make this breakfast at night and you’ve got a healthy grab-and-go breakfast the next morning.

Nutrition and Diet

7 High-Protein Meals for Breakfast, Lunch, and Dinner

Incorporating more protein into your diet can help you feel fuller and can give you energy to get through the day. Check out these protein-filled meal ideas.

Post Author

Sandy Patton

Sandy is a Marketing Communications Specialist and has been with SelectHealth for 15 years. Her prior roles include health education and wellness coaching.