Setting your goal is easy. You know how much you want to lose. Mapping out how you will get from here - to there - can be the difference between success and failure. Here are some ideas to achieving your weight loss goals.
1. Set your goal
Start by writing out your goal. For instance, let's say you want to lose 10 pounds in the next 10 weeks and your current weight is 160 pounds. This is an easy example, so you write down your current weight, and your target weight and the number of weeks from here, to there.
Divide your goal into small goals to achieve throughout your weight loss journey. In our example you will have a goal-rate of weight loss equivalent to one pound each week.
2. Start your weight loss calendar
Buy any inexpensive calendar (or print one off from your computer) and mark your current weight in the day-box that represents today. In the week following your start day, write your goal weight for that week, i.e., 159. The week following your first week, 158... the next week, 157... all the way to your goal weight of 150 pounds.
Now, you have divided your goal of ten pounds of weight loss into ten smaller, realistic and attainable goals, ensuring your attainment of your ten pounds of weight loss.
3. Track your progress and compare your actual results
Start a daily log of activity to track your daily progress, i.e., how long you have slept each day, how many glasses of water per day, how many steps (or how many minutes of cardio, etc...) each day, how much healthy chocolate eaten, what food you have eaten, and at what times you have eaten each day.
Let's say you started your weight loss calendar on a Thursday. When you weigh-in the next Thursday, you will be looking for the weight of 159 pounds to read out on your scale.
4. Reward yourself for success
If you weigh-in and you have achieved your goal, make certain to pat-yourself-on-the-back by rewarding your success... with anything BUT food. Treat yourself to something that would make you feel good and act as a positive reinforcement for achieving your goal.
5. Evaluate your results
Let's say, you've weighed-in on your third Thursday, you're looking for the number 158, and you see the number 160. Don't panic. Do not beat yourself up for not achieving your weekly goal, instead accept the challenge to evaluate your progress, trouble-shoot and determine the reason for today's number.
Because you have this valuable resource, you can look over your daily log, and see what might have resulted in the weight gain, instead of weight loss.
This will help you to make adjustments to your daily regimen, to get back on-track for next week's weigh-in.
You can do it!
The fact is, that if you have achieved weight gain, you can also achieve weight loss. It is more difficult for some, than others, to achieve their weight loss goals. As impossible as it may seem, anyone can achieve their goal if their interim goals are not unreasonable.
6. Reconfigure, if necessary
If you hare finding it difficult to attain your weekly goals, maybe your expectations are set too high. In your evaluation mode, you may determine that you need to set a more realistic set of goals for yourself. Your initial weight loss goal may have been set too high. Make your goal no more than 10% of your current weight. When you have achieved your 10% weight loss, make a new goal.
Reconfigure your weight loss calendar and make another run at it. Remember that 40% of the folks who make their first weight loss calendar failed to achieve their intended weight loss. 23% gave up - don't give up! The others - who achieved their weight loss goals - made a new calendar, reconfigured their plan - and did end up achieving their goals.
Failure is only a challenge to reevaluate, recalculate and reengage for success!