banner photo: Carl Lewis
Where to begin?
Goals need to be written and realistic. They need to be posted and read daily or re-written to affirm commitment. If
you have set goals in the past but haven't reached them, it's because
you haven't set them the right way. You've started at the beginning.
This time, you'll start at the end.
Mark the Goal Date
Why You Need to Write Goals
First, choose a goal date. Mark that date on a calendar you look at frequently.
Second, determine how much weight you ant to lose overall, 5 pounds, 50 pounds, 200 pounds.
Third, count the weeks to your goal date. Divide the weight loss desired by the number of weeks.
For example, if you want to lose 50 pounds and your goal date is in 8 weeks, you will divide 50 by 8 and get 6.25 pounds to lose per week. That is pretty ambitious!
Fourth, decrease the desired number of pounds to be lost by your goal date, if necessary. Using the above example, reduce the desired weight loss of 50 pounds in 8 weeks to 25 pounds in 8 weeks. Your goal date becomes your first goal date, and you set a second goal date 8 weeks after the first goal date.
With these new changes you would divide 25 pounds by 8 weeks and get 3.13 pounds per week of weight loss, which is a little easier to attain.
NOTE: A healthy weight loss per week is 2 to 2.5 pounds. It is not uncommon to lose 6 or more pounds the first week of dieting, but that is difficult to sustain week after week.
Now that you have your goal weight loss determined, you need to figure out how to accomplish your goals. Remember, for best, long term, weight loss results you need to 1) reduce food intake and replace cooked foods with raw foods. Start by increasing your raw food intake to at least five raw foods a day, replacing cooked food. For instance, replace a cooked vegetable with a salad at two of your meals, and eat fruit when you awaken in the morning and for your evening snack, and replace a mid-day snack with a raw fruit or a vegetable. 2) Pay attention to portions and write everything down that you eat. Most restaurants fill our plates. Usually, the amount they give us is two or three times what we should eat. For pasta, for instance, a normal serving size is one cup. So, downsize your portions.
“There are those who work all day. Those
who dream all day. And those who spend an hour dreaming before setting to work
to fulfill those dreams. Go into the third category because there’s virtually
Steven J. Ross
Become aware of what is motivating you to be thin. Is it to improve your health? Is it to live long enough to see your children grow up? Is it to succeed at your job? Is it to have the energy to do the things you want to do? Is it to attract someone of the opposite sex? Is it to look good at your class reunion? Your motivation is your reason for wanting to see a lower number on the scale. Only you know the real reason. Put that reason in writing and focus on it daily.
Each day you have to motivate yourself to stay on track. You have to always remind yourself when the going gets tough. Nothing does that better than self-talk and visual aids. Along with that read your goals or rewrite them daily and say them out loud, even if you can only do that in the bathroom or driving to work. Stay focused on your goals through the tough times.
You have a far better chance of reaching your goals if you have support. Use your family or co-workers or friends or neighbors or TOPS or Weight Watchers. You could even form your own group through advertising. To form a group post notices at the grocery store or schools, hand-out cards with contact information to overweight people, start a Meetup group, advertise in a community newsletter or local newspaper or announce you intent at a meeting you attend. Once you have a group, develop a personal attachment to the others: support them and them you. Congratulate those who reach their goals, even if you are not there yet.
Dixie Swim Club
Get a Trainer
Have an Exercise Partner
Your Exercise Goal
Include exercise in your goal plan. If you are greatly out of shape, begin slowly but include a few weight lifting exercises, weight lifting can include push-ups or holding canned foods and doing arm curls. More fat will burn for a longer time doing this.
Slow start exercises could include swimming or water aerobics, yoga, walking or exercising while watching TV in the evening (sit-ups, wall push-ups, push-ups, jumping jacks, stretches, arm curls). The idea is to begin to move. I always like exercises in the evening while watching TV because I can lie down.
Include in your exercise goals a plan to increase intensity, not daily, but wait a week before making the first increase. Then, after that, you can increase every 3-4 days. Or, join a gym and get a trainer to push you. You might be able to find a teenager to act as your personal trainer for minimum wage.
Exercising with a partner can keep you on track. I remember when my daughter would push me off the couch to go to our yoga class. And, another time when a neighbor would show up at my door to make me walk with her. And, sometimes I'd push them. We all have days when the effort to exercise seems too much. Stay on track with a partner.
Above all else, make it fun!
Contact me at firstname.lastname@example.org.
Copyright © 2009 The Perfect Diet Cookbook, LLC. All rights reserved.