Enjoy greater success with the right kind of goals
You are determined to reach the same weight as you got married. Or, you're determined to go below the 10 or 12 stone mark, but you don't seem to be able to get back there. We often hear what these goals are called in our clinics and we have to wonder why.
Why do you want to have that exact weight again? Why are you so tied to a certain character? While defining your goals is great, it's also important that they are realistic (and flexible) and based on something other than just the scale. For example, it's okay to know you want to be a dress size or two smaller, but to tell yourself that you need to weigh exactly 9 stones and 2 pounds isn't.
Believe it or not, unrealistic and overly aggressive weight loss goals could undermine your efforts and prepare you for failure. If we keep trying but fall flat on our faces, we suffer from low self-esteem and a sense of failure. In some serious cases, this can even lead to depression, eating disorders, or very bad eating habits like bingeing. But there is another way to achieve weight loss that can work a lot better for us. It starts with being a little kinder to yourself.
Check out these 5 ways to make sure you have the most appropriate goals for your circumstances
1. Focus on the process goals: Weight loss goals can focus on the results or the process. One outcome goal – what you want to achieve in the end – might be to lose a certain amount of weight. This goal may give you a goal, but it's not about how you actually achieve it and it may feel too far away or too difficult to achieve.
If you focus on a certain weight that you want to be, you may get stuck. By focusing instead on a process goal – such as trying to eat more greens or walking for 30 minutes each day – you are focusing your attention on your behavior and habits, which are an essential part of achieving healthier weight.
2. Don't forget short-term goals: Long term goals are great for helping you focus on the bigger picture and moving away from "dieting," a quick mindset, towards making more lifestyle changes. However, they also seem too difficult or too far away. So it's important that we include some short-term goals (and rewards!). If your ultimate goal is to lose a stone in three months, your short-term goal can be to fill out your food diary and run for 30 minutes each day between now and next week. If you can do this most days, consider building in a reward on Friday or Saturday, such as B. a massage or a new haircut.
Once you've mastered these habits for a few weeks, it's time to add longer workouts and possibly work harder on your food to improve the quality (e.g., by trying new recipes. Get some inspiration here.
3. Rexamin What is "ideal": We are constantly being "sold" to the idea of the "ideal" body shape – that is slowly driving me crazy when I think of the pressures on teenagers growing up! I've tried very hard to make sure my own children aren't too focused on their looks, but it's inevitable that they'll be influenced by social media, television, or magazines. As parents, we can only hope that they have high self-esteem to cope with. But the same pressure is on us too!
For years women have been told what to look like in order to be attractive. But now we see men, especially younger men, who are under the same destructive pressures (having six pack abs and pecs!). Studies show that we consciously or unconsciously internalize these cultural “norms” over time and evaluate ourselves and others in comparison to them. However, as we become more aware of these cultural messages regarding our identity, we can begin to make choices and draw new, more helpful conclusions.
It is time we used our own internal compass to decide what a healthy body shape means to us instead of someone else dictating it to us. If you want to learn more about this interesting topic, you can't beat Ashley Graham international physical activity. Check out their Tedx Talk.
4. Allow setbacks: Setbacks are a natural part of behavior change. Anyone who successfully makes changes in their life has experienced setbacks at some point. It is better to expect them and develop a plan for dealing with them than to pretend to ourselves that this will never happen.
I'm trying to shed some weight for the summer myself, but recently I managed to clean off a (huge!) Bag of Doritos. The old me would have beaten myself up, which would probably have resulted in bad food days (the old "I ruined it now anyway so I might as well go on" attitude would fill in). Instead, I just said to myself, "That's okay – it's just a slip up. No big deal. I'll be right back on track. No fault. No, beat myself up. And the next day was just like the day after, exactly On schedule. We're all human. We're going to slip. How we react matters and it really pays to be sensible.
5. Be realistic about how long it will take: The time it takes to lose weight depends on so many factors like your starting weight, age, gender, hormones, and lifestyle. You also need to consider plateaus, which are a normal part of most weight loss journeys (and don't give up – almost all customers hit a plateau at some point and everyone is pushing their way through that plateau). How fast you lose weight depends on so many factors, some of which you cannot predict or control. So try to accept that it may take a little longer than you hoped – instead of ranting against time – you will make it.
Also keep in mind that if the weight takes longer to release, it's really okay, especially if it actually stays off this time. So many of our customers on our maintenance program manage to maintain their goal weight because they have learned not only new habits but also a new and healthier relationship with food, and that can take time.
Finally, remember to be open to adjusting your goals as needed as you progress along your weight loss journey.
For example, I once had a client who focused on reaching a certain weight, but as she progressed, she quickly realized that body fat was more important than the weight of the scale. In the end, she decided that a higher final weight would be fine as long as she was happy with her total body fat percentage. And she achieved that; she felt and looked wonderful. When you start with small goals and achieve success, that new confidence can mean that you are now ready to achieve bigger, bolder goals.
Don't hold back – do it! And enjoy all the small steps along the way!
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