Setting Realistic Weekly Goals
A few years ago, I took the simple step of writing realistic goals on my bathroom mirror with an expo marker. This meant that every time I went to the bathroom, I was reminded of my goals for the week. The process was simple: I would set daily goals such as eating 100 grams of protein, taking a walk, or stopping eating by 7:00 p.m. If I failed to hit one of these goals, there was always next week to try again. A gradual approach helped me build habits rather than feel overwhelmed.
Small Changes Lead to New Habits
Breaking down goals into bite-sized pieces has proven effective. By focusing on small increments, such as increasing daily walks from 10 to 15 minutes or reducing alcohol consumption, I gradually ingrained these changes into my routine. Each successful week of hitting these targets brought a sense of accomplishment and motivation to continue.
Avoiding Certain Weight Loss Advice
Weight loss advice can be a mixed bag. While some methods promise quick results, they don’t always contribute to sustainable, long-term weight loss. Avoiding blanket advice such as “eat intuitively” if it hasn’t been effective for you is key. Tracking your food intake for just a week can provide a wake-up call on consumption patterns, particularly if your intuitive eating doesn’t align with your weight loss goals.
The Diet Dilemma
Many people start diets with the goal of losing weight. However, six out of seven people on any diet will regain the lost weight within three years. This is often because the diet is too restrictive, not enjoyable, or unsustainable socially and financially. It’s essential to tailor a diet that fits your lifestyle and preferences – one you can maintain for the long haul, like creating a personal plan that works consistently for you.
The Pitfalls of Diet-specific Tools
Investing in specific diet tools like ketone breathalyzers or urine strips isn’t necessary for weight loss. Instead, consider using a continuous glucose monitor (CGM) to track how your body responds to different foods and lifestyle factors. Understanding your blood sugar patterns can guide food choices more effectively than chasing ketone levels.
Exercise as a Vital Component
While exercise isn’t required for weight loss, it’s beneficial if your goals include looking and feeling good. Physical activity doesn’t just help with weight loss but also contributes to overall health and well-being. Engaging in enjoyable movements, like walking or recreational sports, can enhance your journey toward a more vibrant you.
Creating a Supportive Environment
Surrounding yourself with reminders of your goals is crucial. Use tools like writing goals on mirrors or setting motivational screen savers to keep focus on your weight loss journey. Constant cues can help counter the everyday distractions that might lead you away from your healthier path.
Analyzing Behavior Patterns
Maintaining a record of why you reach for non-supportive foods can reveal underlying patterns. For instance, eating due to stress, boredom, or lack of preparation can be prevented by addressing the core causes, such as stress management or better meal prep.
Effort Leads to Success
While weight loss requires effort and sometimes feels challenging, documenting your journey, whether food intake or reasons for eating unhealthy, aids in identifying areas of improvement. Consistent recording helps reveal trends and supports making informed changes.
Seeking Professional Guidance
If you’re looking for personalized support, consider reaching out for coaching services to devise a meal plan that complements your weight loss goals. Professional advice tailored to your needs can pave the way for a successful and sustained health journey.
