PERMANENT WEIGHT LOSS 101:
Any successful business has a business plan which consists of concrete (yet realistic) goals to aim for and assess periodically. Going about weight loss is serious business, yet too many of us go about our diet and exercise goals without a plan of action. This is one of the main reasons why long term success eludes many people.This series aims to help you achieve your goals once and for all. We will cover the following in 4 Lessons:
LESSON 1: ASSESS AND PREPARE
LESSON 2: CREATE A PLAN
LESSON 3: TRACKING
LESSON 4: BEHAVIOR
LESSON 1: ASSESS AND PREPARE
Too many people are arbitrary and unrealistic about choosing a goal weight which sets us up for failure and disappointment.
- DETERMINE A REALISTIC GOAL WEIGHT FOR YOU
- IDENTIFY BARRIERS
Before you set a number it is very important to think about the following things:
Weight History:What is my lowest adult weight? How did I achieve that weight? How long was I able to maintain that weight? How difficult was it to achieve/maintain that weight?
The goal is to find a healthy weight that you feel good at, but one that allows for you to live in your reality, not on a reality TV show.
Reality:How much am I willing to manipulate my diet to weigh less? How much time am I able to devote to exercise, shopping and preparing my own food right now? Am I willing to CHANGE-permanently since this is not a temporary diet plan?
Am I ready to do this? What are the barriers I may encounter and how will I overcome those? MAKE A LIST OF WHAT WILL BE CHALLENGING TO YOU AND BRAINSTORM IDEAS ON HOW TO HANDLE THEM.
Example: I don’t have time to go to a gym or exercise right now.
Solution 1: Find ways of incorporating more activity into your day-to-day life (walking anywhere you can, using stairs, biking to work, exercising with your kids, making the most of weekends, trying early morning workouts)
Solution 2: If I can’t be as active as I want to be right now, I will have to be more focused on eating well to accomplish my goals.
Are my family, spouse, friends, co-workers supportive of my goals? Identify any persons who may (either deliberately or unintentionally) sabotage my goals. Create a plan to address or avoid situations which may not be supportive.
Example: I go to the beach every weekend with my in-laws and the food they serve is not healthy.
Solution: Shop for healthy foods and bring them with you. Offer to cook for them. Be open about your goals to eat better and try to be contagious. Try to be more diligent about your food goals on weekdays since you know weekends will be more difficult. Use exercise to balance the extra calories-rent a bike and ride the board walk or go on a daily walk or run on the beach.
While it is never too soon or too late to start eating well and exercising-you may need to adjust your goals to be more realistic if there are circumstances or events which may make weight loss more challenging (vacations, holidays, family visits, moving, new job, new baby, etc).
Example: You want to lose weight before you go on vacation next month.
Solution: In the next post you will learn to calculate the realistic amount of weight you can lose in a month. DO try to get some momentum with eating well before you go. With those things “in place” it is easier to maintain weight during travel. It is difficult to start a new routine of eating better or exercise on vacation. Most people will do well to set a goal to maintain weight during vacation time. Keep in mind you will likely come back “bloated” from eating the different foods and weigh a few pounds more. The water weight should dissipate in a few days as you resume your normal hydration and eating habits.