How to set weight loss goals and
make them happen
When I talk to patients about a goal weight they are shocked when I tell them what an ideal weight should be for them. While shock is their first reaction, folks usually say something like "Oh, I'll do that, it's easy for me to lose 50 pounds and you'll see when I come back in three months."
Man, oh man, do I wish I had a dollar for every time someone said that (and another dollar for those who return in three months and have not lost any weight at all). I have no doubt that this mentality comes from fad diet books and pills that repeatedly claim that people can easily lose that much weight in such a short period. All in all I can't object the goal of 50 pounds but the plan for them getting there in 3 months is flawed.
The previous chapter talked about considering what motivates you. You might not have taken pen in hand and scribbled your goals on Post-it notes, but hopefully you thought about this. (If not go back and reread Setting Realistic Goals and come back when you have some clearly defined goals.)
So, time to set your goals in action. If it's eating healthier, take out your calendar and mark off the changes by week. How can you most easily make this a part of your life? Here are some suggestions for each weekly goal:
Goal: Planning
Sit down each weekend and plan the 21 meals for the coming week.
Make a shopping list for your meals and go shopping for great ingredients.
Figure out when you are going
Goal: Eat healthier
Stop drinking soda (including diet soda).
Clean out your pantry of processed / boxed foods..
Fill your house with nuts to snack on.
Fill your house with fruit to snack on.
Goal: Lose weight
Start a food diary and write down everything you eat. (See Why
You Should Keep a Food Diary)
Buy a food scale.
Buy a scale for yourself.
Write your target weights for the week down each Monday on your
calendar.
Goal: Exercise more
Plan your exercise days.
Join a gym.
Get your bike fixed.
You get the idea. It's one thing to have a goal and the second step is to figure out just how you are going to get to that goal.
Lastly, keep in mind that eating better and being healthier is not about 3 weeks from now or even 3 months or 3 years. This is about making significant lifelong change. Plan for that and you'll be successful for sure.