What Is A Realistic Health, Weight Loss, or Nutrition Expectation?

As part of a group health coaching discussion, the topic of realistic expectations was brought up. Mainly, how does one KNOW what a realistic expectation is when it comes to weight loss, nutrition, or just improving your health in general?

And as with almost everything pertaining to the health and wellness spectrum, the answer continues to be – It Varies.

Goals, behaviors, actions, and outcomes are going to vary depending on a MULTITUDE of factors.

Again, there is no easy answer for this question, although some of the answers in the group included:

• Set a goal to lose 10% of your body weight.
• Aim for 10,000 steps per day.
• Try to eat a minimum of 5 fruits and vegetables each day.
• Practice gratitude and meditation to reduce stress.
• Get at least 8 hours of sleep each night.
• Cut out ultra-processed foods from your diet.
• Drink a minimum of 64 oz. of water each day.

And the truth is, ALL of these answers are “correct”. These are realistic expectations if you are trying to improve your health, lose weight, or eat more nutritiously.

I think the more nuanced question is what is a realistic expectation for YOU? That answer is going to be more complicated.

If you’re someone who is not able to get 5,000 steps in every day, is it REALISTIC to expect yourself to suddenly be able to walk 10,000 steps each day?

If you have a baby at home who still wakes up for middle of the night feedings, is it REALISTIC to expect 8 hours of sleep each night?

If you drink coffee and soda most of your day, are you going to be able switch overnight and drink water all day long?

This is where it’s important to take a LONG, HARD look at your current habits/actions, and THEN look at what expectations (goals and outcomes) you’re hoping to achieve.

I have a fairly active day. I spend a lot of time on my feet. But I DON’T get a ton of steps in. My average per day is between 5,000-6,000 and that includes an intentional 30 minute walk each day. For me to get 10,000 steps or more each day, it would take about 90 minutes to 2 hours of intentionally walking. I simply don’t have time for that every single day. I manage that about once a week.

I can easily drink 100 oz. of water daily. I don’t drink much soda (once a month), so water and unsweet tea are pretty standard for me, and I drink a lot.

10,000 steps may be standard for someone who has an active job, but difficult for someone with a desk job.

64 oz. of water may be difficult for a heavy soda drinker to switch their habits.

This is where the realistic expectations need to be addressed. If the recommended amounts of any health/nutrition/weight loss activity are beyond your current capabilities, it’s important to determine what you CAN do, realistically.

If adding an 8 oz. glass of water in the morning is the first step you can take toward increasing your water intake, then that’s the REALISTIC thing to do. If getting an additional 500 steps each day is the best you can do right now, then that’s the REALISTIC thing to do.

Having the EXPECTATION of hitting the gym 5 days a week when you don’t have a gym membership is not realistic. Or eating a salad every day for lunch when you hate lettuce and most vegetables.

Looking for realistic and doable actions will help create healthy habits, achieve your goals and reach your desired outcomes. Drop by the gym one evening after work and take a look around to see if it’s the right fit for you. Try taking baby carrots (or ANY vegetable you actually LIKE) with your lunch for a week.

Making sure your expectations are doable and realistic will get you that much further toward success.

And if you would like to learn more about setting realistic and achievable goals to reach your health, nutrition, and weight loss outcomes, Book a FREE Consultation.