“Setting Goals and Resolutions fo Weight Loss Goals”
It’s that time of the year again when January 1st rolls around and everyone starts contemplating their new resolutions. However, for many, these resolutions often end up abandoned or unattained, leaving us frustrated once more by the year’s end. But it doesn’t have to be this way. With the right approach, you can actually achieve your goals or resolutions. Allow me to provide you with some valuable pointers to set you on the right path.
Begin with the end in mind:
Determine the ultimate result you want to achieve. Do you aspire to lose weight or drop a specific dress size?
Be specific and realistic:
Merely stating “I want to lose weight” is not sufficient. Define how much weight you want to lose precisely and set a realistic timeframe. For example, a more effective goal would be “I want to lose 11 pounds in 3 months.” Setting realistic goals is crucial. If you aim to lose 27 pounds, it is neither realistic nor healthy to expect to achieve that within the next 7 days. Similarly, if you have gradually gained weight over the past 10 years, it is unrealistic to set a goal of returning to your weight from a decade ago within a month.
Break it down into manageable steps:
If you have a significant weight loss goal, it can appear overwhelming. However, breaking it down into smaller, more achievable steps can make it more manageable. For example, if your target is to lose 20 pounds, you can approach it as losing an average of 1 pound per week over a period of 20 weeks. This perspective makes the goal seem more attainable. To lose one pound per week, you only need to create a calorie deficit of approximately 500 calories per day through dietary control and increased physical activity.
Unveiling the secret to goal achievement:
Write down your “Why” – the reasons behind your goals. This step is often overlooked, yet it is a primary reason why many people fail to achieve their goals. It is crucial to document the specific reasons why you want to accomplish each goal. For instance, if your goal is to “lose 20 pounds in 6 months,” write down the underlying motivations for losing that weight. Here’s a tip: Make it personal and emotional. The more emotionally connected you are to your reasons, the more motivated you’ll be to pursue the goal. For instance, if you have children, a powerful “reason why” could be, “I understand that being overweight can lead to various health problems. I want to lose 20 pounds and improve my health so that I can be there for my children, attend my daughter’s wedding, and enjoy playing with my grandchildren.” Naturally, adapt this example to reflect your own priorities and values.
Write it down and display it:
It is insufficient to simply think about your goals in your mind. You must write down your specific goals and the corresponding “reasons why.” Then, display them in a visible location where you can see them daily. Avoid confining your goals to a notebook that gets stashed away in a drawer. Instead, place them on your dressing table mirror or any other prominent spot. Remember, “out of sight, out of mind!”
Avoid excessive ambition:
Aim for a weight loss of 1-2 pounds per week at most. Losing more weight than that can be detrimental to your health and often involves loss of water and/or muscle rather than excess body fat
Be realistic and adaptable:
Weight gain does not occur overnight, and weight loss may not happen as quickly or extensively as planned. However, it’s crucial not to become stressed, as stress can impede progress. Consider the weight loss process as “slowly but surely” rather than “all or nothing.” There may be occasional fluctuations, but if you stick to your plan, you will still be delighted with your progress by the end of the year.
By following these simple steps, you can make a positive difference in your life this year. Best of luck in your endeavors!