If your goal is going to take a while to reach, break it down into smaller chunks.
Lets say you have a few stone you’d like to lose.
It can seem like a mountain to climb. But lets look at it in a different, more helpful way.
You just have more wins to celebrate on the way to reaching your goal.
Over the next few months you get to enjoy…
reaching half a stone down
your first stone lost
dropping into in a new number bracket (say dropping from 12 stone to ’11 stone something’, or from 200lbs into the 190’s)
your first time wearing a new smaller dress size
How awesome will each of those feel?
For some people it helps to plot them into a calendar, or tie a goal in with an upcoming event.
‘I’m going to buy a dress in the next size down and wear it at the party in 2 months time. That’s going to feel amazing!! I’ll be so proud.’
This can be very motivating, and it helps to have a clear vision of future you. Picturing yourself at an event feeling fabulous in a new smaller outfit can be just what you need to inspire you to keep going when times get tough.
For others, these kind of goals can create added pressure. They do better just focusing on the habit goals below, and actually enjoying the process. There’s no right or wrong way to do things – the goal is to find what works for you.
Habit goals for healthy weight loss
Losing weight and keeping if off comes down to building a set of new healthier habits.
Diets don’t work because they give you rules to follow, which are generally unsustainable for the long term. So once you stop following those rules, you regain the weight.
Building habits can put people off because it’s a slower way to do things.
It’s way less exciting than dropping 8lbs in your first week when you cut out carbs (even though most of this weight loss is water).
However. Once those habits are established, you no longer have to put thought or effort into doing them. They become automatic. And they allow you to make fantastic progress and actually keep the results.
Woohoo! That’s what we want.
So take your time. Ignore the diets and become a habit master.
Habit goal ideas…
planning meals the day before
eating protein in each meal
filling half your plate with veg at dinner
walking at least 10 minutes every day
hitting a daily step target
drinking 2 litres of water every day
It’s also important to remember that we humans are simple creatures, and need to focus on one thing at a time.
So my suggestion: pick one that you’d like to master, and make that your focus for the next 1-2 weeks.
Once you’re doing well with that, add another, and repeat.
Reward yourself for your efforts and progress
Healthy weight loss takes time, so it’s important to make the journey as fun as possible.
Motivation will drop at times too. This is totally normal. Human nature. To be expected.
A tip that will help keep your motivation and enjoyment levels high is to plan in regular rewards and treats along the way. When you hit a weight loss milestone, or complete a habit challenge you set yourself, you deserve to celebrate.
There’s nothing wrong with this being food-related (I recently had afternoon tea with a long-term client to celebrate her reaching a weight loss milestone – it was amazing). You could treat yourself meal out at your favourite restaurant, a few glasses of wine, or a piece of cake at your favourite cafe, for example. Sometimes these types of rewards can help you stay on track long term.
It’s helpful to have some treats that are unrelated to food or drink too though.
Here’s some ideas…
How are you going to make this time the last time?
Keep asking yourself how this can be a lifestyle.
If you want to lose weight and keep it off… lose it in a way you can live it.
That will most likely mean meals out, cake on your birthday, a few drinks at the weekend.
All of this can fit into a healthy balanced week.
A simple plan that is manageable and works for you is always the first step.
Start where you’re at. Look for ways to eat a little more healthily, with a little more structure.
Find ways to walk more.
Set targets and give yourself a fun reward when you reach them.
Make it a game – create a little chart and tick things off as you go.
There’s no perfect way to do things. If you’re trying you either win or you learn.
You can adjust as you go. So take the first step.
And then keep going.
Would you love to have guidance and support to help you reach your goal?
Healthy weight loss and helping you enjoy the process is my speciality.