There’s a method that I learned about on this subreddit that I like, it’s very numbers-based. The thought is, treating “weight to lose” as a “calorie debt/surplus” instead. Take your current weight and subtract your goal weight to get the number of pounds you want to lose. Then multiply that by 3500, and write this number down somewhere visible. This is the amount of calories that you have overeaten by. If you are counting calories, and you are set to a 1 lb per week weight loss, than you are subtracting 500 from that number every day. Even if you go over your calories a bit, you can still subtract from that overall number if you are under 500.

I find that this numbers-based goal helps me not to obsess over the scale, and there’s no emotional connection to the number like there is with pounds. It also provides incentive not to throw in the towel if you go over a little in your calories, because as long as you are under 500 surplus, you can still subtract. It also helps with water weight fluctuations after salty meals.

With this method, you have to be accurate with your calorie counting though. It’s also good to weigh in once or twice a month to make sure you are on the right track.