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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.

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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.

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