But, each one of knows exactly what we should be doing. Yesterday I posted 10 thinks I KNOW I should be doing, 10 things that will help me lose weight, 10 things that work, yet I don't do them. Why?
Yesterday I argued, with a friend, that real change does not happen until a person believes the goal is worth achieving, and believes that they can reach the goal in a reasonable manner.
Where does that leave us with weight loss?
Goals must be realistic.
- Weight Watchers, and others, used 1% of your body weight as a weekly goal.
- I can not expect to eat "perfectly" every day. We all slip, binge, get discouraged.
- It took a long time to put on the weight, it will take a long time to take off the weight. If it takes a year to lose the weight, it seems like a long time, but you are going to live better and longer, and happier because of this first year.
- Weight is the most commonly used measure is not a bad place to start, but...
- Inches is also a good measure, though it takes longer to see progress.
- Get on the scale once a week, at the same time, in the same outfit (naked) on the same scale.
- Put on your "skinny" jeans, a skirt you like, but can't wear, or a blouse that is too tight once a week, you will start to see changes in how your clothes fit.
- Take a weekly picture. Dress in as little as possible, put the camera in the same place, take one pictures a week, KEEP THEM SECURE, and be patient. Progress will show itself over time, and you can look at the pictures as motivation.
- Body Fat is a good measure if it is done right. Go to your doctor, tell him your plans, have him measure you, and then go back in 6 months.
- A target weight, a dress size, a new pair of slacks, skinny jeans, one less chin... something to celebrate.
- The best goals have a time limit and definable end result. "I will lose 10 pounds in 2 months, and then keep it off for 2 more"
- Sub-goals and check points keep us on track. 10 pounds in 2 months means 5 pounds in 1 month or 1.25 pounds per week. Progress is never a straight line, but the trend should be obvious and, hopefully, consistent.
- Write down your weight each week
- Draw a graph, use Excel, do something to see your progress.
- Journal, write, blog, what ever, but record what you eat, how you feel, and use it to stay focused. I'm journaling in public on this blog, but privacy is fine too. But, you have to write it down to make it real.