Like many of us, there was a time years ago when I slowly lost sight of my weight and fitness level and let it get away from me. This happened at some point in my mid-30’s, when you can longer get away with a mere approach of moderation. By the time it did hit my radar, I was at an all-time high weight despite my same dedication to the gym. I realized that what worked at 25 may not work a decade later.
Having always been mindful of my physique, I thought with a conscious effort I’d have no problem snapping back. Over the next few weeks, though, I remember struggling to lose weight. I had no clear plan or direction and I thought I could just will my way through it. I started to feel lost, I started to wonder if I lost the ability to control my weight.
It wasn’t until I put a plan on paper and set actual goals that I began to see dramatic changes. If you haven’t already done this in your life, here are some things to consider when you sit down to write your goals. Bear in mind, this doesn’t only relate to weight management. This approach will work for anything you wish to achieve.
1) Write your goals on paper and review them daily. You want to beat these goals into your head, not just think of them once and let them go.
2) Make them specific, reasonable, and measurable. Writing a goal of ‘I want to look better’ is too vague; it offers no way to measure your success. A better goal is “I want to lose 10lbs by X date”. Make that a reasonable goal. Should you expect to hit it next week? Absolutely not, but 2.5 months from now, yes!
3) Create both short and long term goals – Okay, 10lbs in 10 weeks is a good mid or long term goal, but you should break that down to 1 pound per week as well. To get there you will need to great a calorie deficit of 500 per day. That’s a great daily goal.
4) Don’t let failure frustrate you – If you don’t lose a pound in a given week (believe me this happens way too often during the journey) don’t throw in the towel and binge. Simply use it as a guide to adjust your approach. What did you do this week that may have worked against you? What changes can you make to meet next week’s goal?
This exercise won’t take long, and I’m willing to bet it will pay you back ten fold in your program.
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