It’s hard to believe we are more than half way through January. Did you set weight loss goals that you haven’t been able to commit to? Did you have every intention to set goals and you still haven’t put them on paper? When setting health and fitness goals, use these trainer tips to give you the edge needed to succeed for the long term.
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Know why you even want to lose weight in the first place. It usually has to be a burning desire for us to stick to something long term. (like being sick and tired of laying down to zip up your jeans). First thing you want to ask yourself is who and what motivated you to set this goal? Is it your spouse, pressure from the media or friends? If this is not your decision and you are doing it for approval from someone else, it is very unlikely you will succeed.
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Set a realistic goal. Often times new clients will set weight loss goals that are so difficult to maintain that they can’t even go out to dinner once a week, or have a few glasses of wine without tipping the scale or feeling guilty. This is not a life. It’s an emotional prison. You want to select a healthy weight, one that allows you to feel proud in your clothes; have lots of energy; move with ease; and that can be maintained while you enjoy the weekly/daily splurges like a dinner out, a full dessert or a nightly glass of wine. Many times that is about 3-5 lbs heavier than most people aim for.
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I tell my clients to set a goal of ½ pound per week. This can to be achieved through a moderate lifestyle of healthy eating and exercise most days of the week. Over time we will find out what that ideal weight is. Statistics show that this type of weight loss has the highest success rate for permanent weight loss. Diets that promise quick weight loss have a 95% failure rate, and often you will gain more weight than you lost when the weight reappears.
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Set moderate lifestyle goals. Are you currently exercising, meal planning, and cooking for yourself? If not, setting a goal of exercising six days per week could be a bit daunting and cause more stress in your life. Look at your calendar and pick two days per week to exercise to start building a habit. Pick something that you enjoy doing (like walking a nice trail or a class you like to take at home or in a studio). This makes exercise fun and not a chore. If you eat out most of the week due to time constraints, experiment with cooking on the weekends and make extra to freeze for some of those days. Find low calorie recipes on the Internet or in magazines. Set a goal of eating out ½ of the week. This will help cut back on the calories and fatten the bank account as well.
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Don’t quit! This is the most important goal of all . You are creating a new lifestyle. It takes time and perseverance to create the changes and habits needed to maintain your weight without dieting. It may be work on the front end; but on the back end it is complete freedom. It is definitely worth the effort to abolish the word “diet” from your vocabulary forever. You will love your body. You will enjoy eating without any guilt; , and exercise will become enjoyable rather than a chore. You can do it!
I’d love to hear from you! Have a discouraging diet story you want to share? Leave a comment and I will be happy to encourage you to the path of success!
To your health!
Jennifer Ledford