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Realistic Weight Loss Goals - Your New Year’s Resolution

Weight loss


If you're trying to shed a few kilos, but also, manage your expectations at the beginning of your journey—you've come to the right place.

At The Man Shake, we believe weight loss doesn't have to mean overhauling your entire current lifestyle at an unreasonable pace—after all, no one becomes a fitness fanatic or health nut overnight!

So, how do we determine realistic weight loss goals, and what the best ways to set and achieve them are? 

Today, we'll cut the faff and get straight to the point, offering you the no-nonsense advice you need to set manageable weight loss goals and embark on your journey towards a fitter, healthier you.

So… What Are Realistic Weight Loss Goals?

Before we get into the nitty gritty of goal setting, ideal timelines and so on, for a frame of reference, it’s good to note that according to experts, a safe and sustainable rate of modest weight loss is generally around 0.2 to 0.9 kilograms per week (approximately 0.5 to 2 pounds).

It’s also important to consult with a healthcare professional or registered dietitian before starting any weight loss plan to ensure it's safe and suitable for your specific needs. With this in mind, let’s proceed!

Health Benefits of Weight Loss

Alright, let's kick things off with a salute to the beneficial effects of losing those extra kgs. 

Getting down to a healthy body weight means you reduce your risk of chronic diseases (e.g., high blood pressure, high blood cholesterol, and type 2 diabetes), increase energy levels and, of course,  boost your overall confidence. 

And yeah, losing the beer gut wouldn't hurt either, right?

Understanding the Basics of Weight Loss

Guess what? Contrary to popular belief, shedding body weight ain't rocket science. 

But before we dive into setting realistic weight loss goals, it’ll be helpful to get your head around the basics. It's all about creating a calorie deficit and knowing your metabolic rate. And you don't want to get fooled by rapid weight loss due to water weight. We're aiming for the real deal here!

It's perfectly natural to want to really get stuck into things—but you don't want to buy into some fad diet selling you the fantasy of shedding 10 kilos in a fortnight.

It's crucial to remember that a rapid rate of weight loss typically doesn't equate to genuine, long-term weight loss, and lacks sustainability. Furthermore, trendy diets that pledge lightning-fast results could even potentially have adverse effects on your health.

It Takes Two: Calorie Deficit and Metabolic Rate

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As mentioned, two key concepts at the heart of any realistic weight loss journey are staying in a 'Calorie Deficit', and determining your 'Metabolic Rate'.

The former, a cornerstone of weight loss, is about taking in fewer calories than your body uses, creating a deficit that forces it to tap into stored energy (read: fat) for fuel.

On the flip side, your 'Metabolic Rate' determines how many calories your body burns at rest—a higher rate means you burn more calories—even while watching telly on the couch.

Calculating Your Calorie Deficit

To calculate a calorie deficit once you know your metabolic rate and aim to lose weight, follow these steps:

  1. Determine your Basal Metabolic Rate (BMR): Your BMR represents the calories your body needs to maintain basic functions like breathing, digestion, and cell repair while at rest. You can use various equations like the Harris-Benedict formula or the Mifflin-St Jeor equation to estimate your BMR. These equations take into account factors like age, gender, weight, and height.
  2. Factor in Physical Activity: Your daily activity level contributes to the total calories you burn each day. Multiply your BMR by an activity factor that reflects your daily activity level. This factor typically ranges from 1.2 (sedentary) to 2.5 (very active). The result is your Total Daily Energy Expenditure (TDEE).
  3. Determine Your Weight Loss Goal: Decide how much weight you want to lose and in what timeframe. As previously mentioned,  a sustainable rate of modest weight loss is generally around 0.5 to 2 pounds per week (approximately 0.2 to 0.9 kilograms). One pound (0.5kg)  of body weight equals a calorie deficit of 3,500 calories.
  4. Calculate the Calorie Deficit: To achieve your weight loss goal, you'll need to create a calorie deficit. Start by determining the caloric intake you'd need to maintain your weight (TDEE). Then, subtract the desired calorie deficit from your TDEE.

For example, if your TDEE is 2,000 calories per day and you want to lose half a kilo per week (a 500-calorie deficit per day), your daily calorie intake for weight loss should be around 1,500 calories (2,000 - 500 = 1,500).

  1. Monitor and Adjust: Keep track of your calorie intake and progress over time. Remember that as you lose weight, your BMR and TDEE may change, so it's important to recalculate periodically to ensure your calorie deficit remains appropriate for your goals.

Keep in mind that it's crucial to maintain a balanced and nutritious diet while in a calorie deficit to ensure you're getting the necessary nutrients for overall health.

Improving BMR with Increased Muscle Mass

Now, let's talk muscles. Strength training is your ticket to increasing muscle mass and ramping up your metabolism. In fact, studies have proven that increasing your muscle mass can improve your resting metabolic rate. 

Whether it's resistance training in the gym or starting small with bodyweight exercises, find a way to get those muscles pumping that you enjoy—developing good exercise habits will only further set you up for weight loss success.

How exercise could be impeding your weight loss goals…

Hold up, obviously, exercise isn't the enemy here, mate! It's your right hand (pardon the pun), man, on this journey. Sometimes, though, people go all out at the gym and feel like they can reward themselves with a burger and fries. 

Exercise does burn calories, but don't let it fool you into overeating. Keep your diet in check, and you'll crush those weight-loss goals quickly.

Setting Realistic, Sustainable Weight Loss Goals

Now, before we jump into the shake game, let's talk about how to set goals for weight loss. It's crucial to set realistic ones. Start with a modest goal—don't aim to look like Thor overnight. Break down your long-term goals into short-term goals—this will help you chip away at the bigger picture. 

Time-Based Realistic Goals

Just because you're setting realistic weight loss goals, doesn't mean they can't be time-based within reason. So long as you're committed to consistency and follow a safe, evidence-based approach, there's no reason you can't aim to fit into that cracking suit for your son's wedding or feel better in your board shorts by next summer—you've got this, mate!

How to Achieve Your Weight Loss Goals

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Alright, legend, you've set the goals; now it's time to conquer 'em. Focus on consistency - it's the key. Stick to your goals, eat right, and don't forget to hit the gym (or your backyard for some burpees). And most importantly, be patient. Rome wasn't shredded in a day, either!

How to stay focused on weight loss goals

Staying focused is all about keeping your eyes on the prize, while acknowledging how much closer you are to it than at the beginning of your journey. How do you do this? Log. Your. Progress. 

Counting your calories in a daily food diary, tracking exercise, and keeping up with measurements is like a GPS for your fitness journey. Look at centimetres lost, body mass index, body composition, or even just how your favourite pair of jeans is fitting.

Surround yourself with supportive mates, and remember why you started this journey in the first place. Keep your eyes on the goal, and you'll get there!

How to determine macro goals for weight loss

Macro goals? That's just a fancy term for your protein, carbs, and fats balance. Consult a nutritionist or use online calculators to figure out your ideal macros. Protein is your best mate here—it helps preserve those muscles while you shed the extra baggage.

It's no secret that quality whey protein is the star ingredient of The Man Shake's meal replacement shake formula, helping you to feel full with fewer calories and maintain that aforementioned, all-important calorie deficit. It's all starting to make sense, isn't it?

Working on Behaviour Modification for Healthy Lifestyle Habits

Last but not least, let's work on those habits. Behaviour modification is the secret sauce to a healthier lifestyle. The Man Shake program is a perfect example of how simple this process can be... By routinely incorporating 1-2 meal replacement shakes into your day, you'll have calories to spare on nutritious tucker and your favourite late-night burger fix. Lose your beer gut—without losing the beers. It’s all about realistic changes, not a drastic overhaul.

What per cent of weight loss goals fail?

Ah, the million-dollar question! Stats say that roughly 80% of New Year's resolutions (including weight loss goals) will bite the dust by February. But guess what, you're not a statistic! With the right mindset, plan, and determination, you can be among the 20% who succeed. So, let's man up and defy those odds!

The Man Shake's Realistic Weight Loss Program

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So, where does The Man Shake fit into this weight loss adventure? Right at the heart of it!

Our high-protein, vitamin-rich and low-calorie shakes will be your trusty weight gain-fighting sidekick. Packed with the right nutrients, they're the easy, convenient way to keep your calorie intake in check and get the protein you need to build those muscles.

The modern bloke knows that shaking things up with The Man Shake's meal replacement shakes is a smart move to drop excess weight and set on the road to a healthier, happier you.

A Typical Man Shake Meal Plan

  • 8:00 AM: Start your day with a morning Man Shake (The Man Shake GO! is perfect for your morning shake, with an added caffeine boost to get you moving.)
  • 10:30 AM: Our recipes page is packed with tons of snack suggestions, but we recommend something like rice crackers and tuna, or a weight loss snack like The Man Bar. As a rule of thumb, we suggest keeping it to under 5 grams of sugar and 150 calories. Higher protein is the best option to fuel your body!
  • 1:00 PM: Another one of our shakes for your lunch
  • 3:00 PM: An afternoon snack
  • 6:00 PM: A balanced, nutritious dinner to end the day. We have lots of dinner ideas on our website, but a good mix of protein (eg. chicken or a small steak), and veggies/salad is the way to go! Remember—protein, protein, protein!

It’s important to remember that you didn’t put all of your weight on in a day, and therefore you can’t lose it in a day. But patience is a virtue, and over time, you'll see amazing results on The Man Shake. Don't just take it from us—check out our customer success stories and get inspired by the countless fellas who have seriously changed their lives with our weight loss shakes.

So, now that you’re no longer sitting around wondering, ‘What are realistic weight loss goals?’ grab your shaker, set those goals, hit the gym, and embrace the journey.

It's time to shake things up and unleash the new and improved you! Cheers—to becoming the very best version of yourself.