Getting results is hard. So many people start off with the best of intentions, but in time, most people fall off the wagon and go back to old habits. It's the same story over and over. But why? How can you stop this cycle?
Determine the Real Deal.
Why do you want these changes? Is it how you feel? How you look? How you perform? There has got to be something in it for you or you will keep giving up every time things get hard. And things will get hard.
Look at the Big Picture.
What do you want your future to look like? How do you want to see yourself? What is in it for you? What makes this important to you?
Support.
The best way to set yourself up for success is making sure you have a support system in place. It helps to have like-minded individuals in your court. Recruit a friend to do this with you and support each other. Set boundaries that both of you can agree on and follow. If this is not possible, find support elsewhere such as; a walking club, running club, online nutrition challenge, a personal trainer, group fitness classes or a Nutrition Advisor to help you stick to your plan.
Patience
Results do not happen quickly. Know that you are committing to a lifestyle change. Once you reach your set goal, (see: Progress Tracking for Results below) your new goal becomes staying motivated and maintaining with the healthy lifestyle- habits that got you to your goal.
Understand Bumps & Rewards.
There will be bumps in the road. You are human. Human beings experience bumps - so expect them! Rewards should be given for success. Celebrate your success. You are worthy of that reward. Bumps and rewards are part of the long journey to better health.
Progress Tracking for Results.
Have Realistic, Measurable, Attainable; Short, Mid & Long Term Goals and Always Re-evauate!
The best results come to those who set goals. Not just in your head - write them down! Set a short-term goal (3 months) a mid-term goal (6 months) and a long-term goal (1 year) from the date your journey begins. Make sure they are realistic, measurable and attainable.
Example:
Currently 50 pounds over weight.
Goal: To lose 30-40 pounds in 1 year and treat myself to new jeans!
Day 1: (January 1, 2018)
*Short-Term Goal: lose 8-12 pounds by April 1, 2018
Take measurements of chest, waist, and hips. Take a "before" photo to track my progress
What are my objectives in the next 3 months to get me to my 3 month goal?:
- going for 2x 30 minute walks every week, even if it's by myself
- taking added sugar out of my diet
- expect it to be hard, especially the first 2 weeks!
@ 3 months - April 1, 2018
Reassessment: Did I reach my goals? Were my goals realistic? What were some positive results? Re-evaluate and re-set new mid-term goal
*Mid-Term Goal: lose an additional 8-10 pounds by July 1, 2018
Take measurements of chest, waist, and hips. Take another photo of myself to track my progress
What are my objectives for the next 3 months to get me to my 6 month goal?:
- going for 3x 30 minute walks every week, even if it's by myself
- continue taking added sugar out of my diet
- increasing my vegetable intake (minimum 4 cups a day)
@ 6 months - July 1, 2018
Reassessment: Did I reach my goals? Were my goals realistic? What were some positive results? Re-evaluate and re-set new long-term goal
*Long-Term Goal: lose an additional 10 pounds by January 1, 2019
Take measurements of chest, waist, and hips. Take an "after" photo of myself to see my yearly progress
What are my objectives in the next 6 months to help me reach my 1 year goal?:
- going for 2 to 3 x 30 minute walks every week, even if it's by myself
- continue leaving added sugar out of my diet
- continue my vegetable intake (minimum 4 cups a day)
- Limitting my grains to no more than 1 serving a day
@ 1 year - January 1, 2019
Reassessment: Did I reach my goals? Were my goals realistic? What were some positive results? Re-evaluate if needed, set a new short, mid and long-term set of goals with dates and measurements.
Make sure to enjoy a reward for all of your hard work.