When it comes to weight loss, it’s easy to get swept up in grand visions of what we’ll look like after dropping those pounds. You know what I mean—the chiseled abs, the tiny waist, maybe even your high school jeans magically fitting again. And hey, dreaming big isn’t a bad thing! But here’s the catch: if you’re not setting realistic expectations, you’re setting yourself up for disappointment (and possibly a grudge against kale).

So let’s dive into what it actually means to set realistic weight loss expectations and how that can make all the difference in your journey toward a healthier, happier you.

1. Know That Slow and Steady Wins the Race (Seriously)

We’ve all seen those ads promising you’ll lose 20 pounds in a week just by taking some magic pill. And while that might sound like the express train to a new wardrobe, the truth is that healthy weight loss is a marathon, not a sprint. The goal? Aim to lose about 1-2 pounds per week. It might not sound like much, but this gradual approach helps your body adjust and makes it more likely that the weight will stay off for good. Remember: Rome wasn’t built in a day, and neither is the new-and-improved you.

2. Progress Over Perfection

Here’s a little-known fact: even the healthiest among us have off days. Maybe the alarm didn’t go off, or maybe that donut was just sitting there, looking irresistible. Whatever the case, remember that every day is a fresh start. Weight loss isn’t about sticking to a perfect plan 100% of the time; it’s about making consistent choices over time. If you slip up, don’t sweat it. Just jump back on the wagon and keep moving forward.

3. Focus on Gains—Just Not the Scale Kind

Weight loss is often about what we lose, but it’s also about what we gain. More energy, better mood, stronger muscles, a healthier heart—these benefits are the real MVPs of a healthy lifestyle. If the scale isn’t budging as fast as you’d like, pay attention to these non-scale victories. Are your jeans feeling a little looser? Can you take the stairs without getting winded? Trust me, these little wins add up and keep you going on the tough days.

4. Ditch the All-or-Nothing Mindset

We’ve all been there: the first sign of a hiccup in our routine, and suddenly it feels like the whole week’s ruined. But hold on! Health isn’t about getting it right every single time. It’s about getting back on track, even when things go sideways. Allow yourself some flexibility. Had a big meal? Enjoy it and move on. One meal won’t derail all your progress, and this isn’t about depriving yourself. It’s about balance, not living on lettuce and air.

5. Set Goals You Can Actually Measure

Instead of aiming for some vague goal like “get fit” or “lose weight,” try setting specific, measurable goals. Want to run a mile without stopping? Perfect. Want to fit into a certain size by next season? Go for it. Realistic, measurable goals keep you motivated and give you something to celebrate along the way. Plus, hitting smaller milestones makes the big goal seem less intimidating.

6. Remember, It’s a Lifestyle, Not a Crash Course

If you’re envisioning weight loss as a short-term challenge, you might need a bit of a mindset shift. Real, lasting results come from a sustainable lifestyle change. This means finding healthy habits that fit into your life, not turning your world upside down overnight. Incorporate foods you actually like (yes, even carbs!) and activities you enjoy so that healthy choices feel like second nature, not punishment.

7. Celebrate the Small Stuff

Finally, celebrate every step of the journey, no matter how small. Lost half a pound? That’s awesome! Managed to swap soda for water all week? Heck yes! We’re all too quick to judge ourselves when we fall short, so take a second to pat yourself on the back for the little wins. They’re proof you’re moving in the right direction.

Bottom Line: Keep It Real, Keep It Fun

Setting realistic expectations doesn’t mean aiming low. It means giving yourself a break, enjoying the ride, and creating a lifestyle that makes you feel good—not just in terms of numbers on a scale but in how you live every day. So next time you’re tempted to set an impossible goal, remember: a little patience, a little self-compassion, and a lot of celebrating small victories will get you further than any magic pill or crash diet ever could.

Here’s to setting goals, smashing them at your own pace, and keeping that journey as joyful as it can be. Let’s keep it real, keep it healthy, and, above all, keep it fun!