Setting goals weight loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Setting the Right Goals for Succesful Weight Loss Once and For All
Did you know weight loss is really NOT about weight loss?
Puzzled.
Weight loss is about your BEHAVIOR!
Weight loss is about the CHOICES you make!
Weight loss is about building life-long ENJOYABLE habits!
Weight loss is about having a PLAN!
Below you will gain important tips on HOW to stay motivated to reach your weight loss goals!
August Theme
This month’s theme Getting Back to A Routine (Finding Structure again)” –All about getting “Back on Track” after the Summertime madness!
When August rolls around, most of us are seeking that routine and structure that existing before ‘school’ ended.
One thing that usually goes on the back burner during the summer months are those weight loss goals set earlier in the year – remember those “New Year’s Resolutions!” 😊
Let’s help get you “Back on Track” with your weight loss goals!
Self-Assessment Question
Have you ever set a goal to lose XX pounds by XX event?
Event: Wedding, Trip, Class Reunion, Homecoming, Birthday, etc
For example: Have you said, I need to lose 30 lb for my 40 birthday in 2 months. Be honest, No Judgement Zone, you are not alone
Let’s Jump into Today’s Topic!
The Feeling of Overwhelm
I’m not going to lie: Losing weight isn’t easy, and it isn’t always fun (so long, office cupcakes). But that doesn’t mean you should just toss your scale and give up before you’ve even begun. The most important thing is to set goals that are achievable goals.
That means instead of gunning for a big, scary “goal weight” that seems so far in the future you can barely imagine it, set tinier targets instead. Constantly thinking about your final goal can be so overwhelming you go on shut-down. It’s about setting small goals, and figuring out what you want to do to get there.
So stop picturing what you’re going to look like a year from now (you’ll get there eventually!) — and start imagining how much better you’ll feel when you forego that side of fries for veggies instead.
Here’s how to do it.
Setting Realistic Weight Loss Goals
The most important thing is to set goals that are achievable. That means instead of gunning for a big, scary “goal weight” that seems so far in the future you can barely imagine it, set smaller targets instead. Constantly thinking about your final goal can feel so overwhelming that you shut-down.
So, stop picturing what you’re going to look like a year from now! (With the right information and strategies, you’ll get there!). Instead start imagining how much better you’ll feel when you eat that ‘side of small fries’ with veggies instead of the Super-Size fries and no veggies! As an example,
The critical key is to set goals that change your “Behavior” VERSUS I will lose 15 pounds in 2 weeks. Set goals around things you can control and focus on behavior changes not just the scale. (We cannot always control the scale!). When Behavior Change is routine – weight loss is NO longer a losing battle and the scale will comply!
Think short-term.
If you’ve got a long road ahead, create a mini goal of losing five to 10 percent of your body weight first. Setting short-term milestones and building on them helps keep you focused on your progress, not how far you still have to go. Here are some to start with:
- I will pack a healthy lunch 3 day/s per week
- I will add one serving of vegetables to dinner on M-F each week
- I will add one serving of fruit as a snack on M-F each week
Figure out your diet strategy for Setting goals to Promote weight loss
The good news: You don’t need to give up carbs for good, commit to a vegan lifestyle, or swear off alcohol for months to lose weight. I think the biggest mistake [people make] is thinking that they have to make a drastic change in their eating. You might see a difference on the scale [by doing that], but it will be short-lived if you don’t make lifestyle changes and adopt them as part of your new life.
The key is basing your nutrition (not diet) strategies on a plan that is personalized, realistic and support long-term healthy weight loss and living. With all the best intentions, sometimes “we don’t know what we don’t know”
Don’t expect to lose 10 pounds in 10 days
While TV shows/social media may depict people shedding crazy amounts of weight in a week, that’s not actually reality for most folks. We’re looking at one to two pounds a week, depending on how much weight somebody has to lose and it could be even less than that. (Half a pound still counts!)
If you’re losing at a more drastic rate, it might feel good for a while, but you could eventually end up plateauing — or gaining it all back. This leads to feelings of failure and depression.
Take Away Message
As you see, weight loss is really NOT about losing weight at all.
Setting attainable behavior and lifestyle goals leads to developing life long healthy habits that ultimately lead to achieving and maintaining a healthy weight with minimal effort!
WHY – because the environment and conditions you live under support total body wellness!
Sandra Recommends
If you’ve been tweaking your intermittent fasting window, trying every new version of Keto, or thinking you need to shop exclusively at Trader Joe’s or Whole Foods to eat healthy… it’s time for a change! Especially if you’ve been trying for 3 months or longer without results.
As Einstein said, “Insanity is doing the same thing over and over and expecting different results. “So, if your current strategy hasn’t given you the results you deserve, why keep doing it?
Do you feel like you’ve tried every diet created? After trying all of these diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good. It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.
If you’re struggling with weight loss or confused/overwhelmed about what to eat… you’re in the right place!
I’ve got you covered!
That’s why I created this 5-Day meal plan. In this easy-to-follow guide, you’ll experience:
- A surge of energy that will last throughout the day without depending on sugar or caffeine (think 2-4pm typically crash n burn)
- The benefits of eating delicious and satisfying meals that will keep cravings at bay – even during those stressful parts of the day
- Waking up feeling refreshed and energized – ready to start the start off strong
An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!
Click [HERE] to grab your free copy! ( www.ActionChoices.com/Jumpstart )
Another Sandra Recommends
Listen to the FB LIVE Replay for more insightful information on this BLOG.
Previous week’s topic: No. 1 Mistake that Wrecks Weight Loss Efforts + Solution
Next week’s topic: How to Get Your Eating Habits Back on Track and Lose Weight Again
Learn more at: www.ActionChoices.com