Losing weight is a thrilling process. You have the opportunity to shed old habits while becoming a new person. Once the luster has worn off and the reality of exercising and restricting your food intake settles in, however, staying on track can be tough. Motivation is key to your success, but your desire to make and keep the new changes is what will set you apart from succeeding or failing at your mission to lose weight.
Step 1
Break your goals up into small steps or mini-goals. Losing five pounds sounds more achievable than saying, “I want to lose 50 pounds.” Breaking up large goals into smaller mini-goals makes what can feel like an insurmountable mission into something more achievable. Working to lose 50 pounds can feel like you will never get there if you are losing one to two pounds per week. Five pounds mentally sounds easier to accomplish, and you can push through tough times easier.
Step 2
Keep a journal. Tracking your success, but also noting when you have a situation that stirs up emotions that makes you want to eat instead of dealing with your feelings is a must-have tool. Your journey with losing weight is about letting go of bad habits and learning new ways of coping with your feelings instead of turning to food to deal with them.
Step 3
Find non-food rewards for recognition of a job well done. If you have been afraid of trying a new workout class because you thought you would look like an idiot but you have been taking the new indoor cycling class at the gym for a month, that is a great achievement. Trying and sticking with a new habit deserves a reward or treat, so reward yourself with a manicure or getting a new book. This new reward system helps you learn to develop a new relationship with food.
Step 4
Don’t obsess about setbacks. Setbacks happen to everyone, and you can have the best intentions, but life sometimes gets in the way. Pick yourself up, and keep moving forward. The next time the situation shows up again, you will know how to deal with it in a different manner that keeps you on track with your weight-loss plan.
Step 5
Surround yourself with people who have the same goals. By surrounding yourself with like individuals, you can count on each other for support when you are feeling tempted to fall off the wagon. Support groups offer accountability and teach management skills to help you keep moving forward to your goals. Look for support groups in your area at local hospitals and churches.
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