Building
A Roadmap To Weight Loss Success!
Setting
a goal is one thing, reaching it is another.
Don't
get me wrong... having goals is always a good thing. However,
a goal unto itself does not mean much unless there's an accompanying
plan, coupled with a realistic expectation of success. For example...
Suppose
your goal is to lose 20 lbs this year, and fit into a pair of
jeans with a 30-inch waist. Those are worthy goals, no doubt about
it. But just how exactly will you attain them?
Sure,
most people are aware they'll have to eat better and exercise
to lose weight. But even that is a little vague. You need to document
a series of small, concrete steps that followed, will lead you
directly to your goal. That's the goal of this article! :-)
Step
1: Analyze Your Situation
This
one's important, so don't skip it. :-)
Your
goals must relate directly to your personal situation if you are
to have any chance of attaining them. In other words, if you work
12-hour days, and spend the remainder of your time ferrying your
children around, when exactly are you going to get the time to
exercise? To cook properly?
In
this particular case, you'd need to modify your goals in such
a way that they are realistic. Here's what I suggest you do...
Sit
down with a pen and paper (your favorite word-processing program
will work fine too), and document your situation. It's critical
you take the time to do this -- the physical aspect of this exercise
is important since it emphasizes and establishes the purpose in
your mind. It's also easier to "see" loopholes or opportunities
that you may not have readily recognized.
Step
2: Identify the Stumbling Blocks
In
the above example, the major stumbling block is obviously time.
But it could be a number of things...
o
Your inability to resist that midmorning donut break.
o
Fatigue -- at the end of the day, are you simply too tired to
think about anything more than flopping on the couch?
o
Your friends -- no offense meant here, but if you hang out with
people who eat badly, you'll hardly feel motivated to do the right
thing.
o
Lack of Support -- do you have a spouse or significant other who
is completely non-supportive?
o
Cravings -- do you constantly crave sweets and highly-sugared
foods?
o
Food choices -- do you consistently find yourself making bad eating
choices?
o
Do you find yourself frequently lacking in motivation and desire?
o
Do you hate exercising?
Take
your time... identify everything and anything that could
be standing in the way of your goals.
Step
3: Identify a Series of Solutions!
After
documenting your situation, and identifying YOUR stumbling blocks
it's time to identify solutions that will work for you. For instance...
Problem:
I hate exercising.
Solution:
Exercise need not be vigorous and painful to be effective.
Team up with a like-minded friend for a 20-30 minute walk 3-5
times per week.
Solution
#2: Distract yourself. One of my favorite ways to do this
is to set up my exercise bike in front of the TV. On mornings
when I do aerobics, I get caught up on the news and weather. In
a couple of minutes, I'm completely absorbed in the program...
and have forgotten about the exercise!
Problem:
I have very little time.
Solution:
Consider exercising at home on a treadmill, exercise bike, or
in a home gym.
Solution
#2: Make yourself a priority. Consider how your life would
change if you suffered a weight-related health problem -- a heart
attack for instance. You'd have to make changes then, because
there would be no other alternative, no matter how busy you
were. The idea is to adopt the mindset that you must start taking
care of yourself now, and allow things that really aren't important
(in the grand scheme of things) to take a back seat.
Solution
#3: Be honest with yourself. I know a lot of very, very busy
people who exercise. They simply add it to their list of things
that "have to be done." I also know people who are equally
busy who claim they don't have the time. I have to wonder whether
this is really true, or an excuse.
Problem:
I am severely lacking in motivation.
Solution:
You are not the only one in this situation, I assure you. Join
a gym or health club, and surround yourself with highly motivated,
positive, and like-minded people. Their energy and enthusiasm
will be contagious.
Solution
#2: Review your goals on a weekly basis. Document successes,
failures, and any additional problems or solutions that you come
across. Use positive visualization, where you picture the "new
you" in your mind's eye. Take the time to reinforce your
goals so they filter down into your subconscious mind.
Problem:
I am always craving sweets and highly sugared foods.
Solution:
You are very likely hypoglycemic. You must get your blood sugar
levels under control if you are ever going to lose a pound. Start
supplementing with chromium
(200mcg 3X a day before meal), and cut out all high glycemic foods
from your diet (breads, buns, crackers, donuts, peas, pastas,
etc.). If you drink pop or fruit juices, replace with water. Eat
plenty of high-fiber foods, or consume a fiber supplement (like
Satietrol)
before meals. Balance all meals with an equal amount of lean protein,
and supplement with friendly fats -- essential fatty acids.
Problem:
I am forever making bad eating choices.
Solution:
Prepare meals in advance, and freeze for easy microwaving during
the week. Normally, I set aside time on Sunday afternoon for this,
and I assure you it works. Anytime I make bad eating choices during
the week it almost always comes back to not preparing enough (or
any) precooked meals.
Problem:
I'm not sure how much or what I should be eating.
Solution:
Start
with this series of articles.
Step
4: Implement The Plan
OK...
now that you've identified the stumbling blocks, and come up with
the appropriate solution to get around them, it's time to get
down to brass tacks. In other words, you've got to...
DO
IT!
If
you're feeling a little overwhelmed by the task ahead, remember
what a wise man once said...
"A
journey of a thousand miles starts with a single step."
Just
take that single step, and everything will fall into place. ;-)
