Sticking to Weight Loss Goals

Sticking to Weight Loss Goals

A new year means it’s time to look ahead and set goals and losing those few extra pounds is a common one. Sticking to that goal can be tough, but isn’t impossible.

Don’t Over-Commit

Saying you’re going to work out every day and always eat healthy are not realistic goals. Real life happens and gets in the way.

Instead of all-or-nothing, make small changes in your habits that will become a lifestyle change. Make small goals you are likely to keep. Feeling success as you go along can keep you motivated.

Setting a number of pounds to lose might not work for you. Instead, a goal of being able to comfortably fit into your favorite pants might be what you need to think about.

Fixating on a certain weight can be counter-productive since if you’re lifting weights or doing other exercises, you’re building muscle, and that can weigh more than fat.

Hold Yourself Accountable

If you’ve made a workout date with a friend or hired a personal trainer for a certain number of sessions, you’re more likely to keep the appointments. Simply joining a gym or saying you’re going to run isn’t enough for some people. If you tell someone else about your plans, you’re more likely to keep them.

A food diary can also help keep you accountable because you’re recording everything you put into your mouth. There are also many apps that can help track your food.

Find strength in numbers. You’re not the only one trying to lose a few pounds. Many of your friends are trying to do the same thing, so encourage each other. An email, text, or phone call can do the trick. Be specific about the type of feedback you want. If you want a reminder to eat a healthy dinner, ask for a text just before dinner time. If you want a yoga buddy, ask someone to go to class with you.

Plan Ahead

Put workouts on your calendar. Find ways to fit extra exercise into your day. Have walking meetings at work instead of sit-down ones. If all you need to do is discuss something with a coworker, it’s just as easy to do it while walking as it is sitting in a conference room.

Plan your meals and go grocery shopping in advance so you’re not coming home tired and hungry and looking for anything you can put into your mouth.

On a related note, try to avoid being too hungry. When this happens, you are more likely to grab whatever is available. Plan healthy snacks to eat throughout the day.

Allow Cheating and Rewards

Depriving yourself of everything you like won’t help with motivation. Allowing small treats can help keep you on track.

Rewarding yourself as you reach the goals you set can keep you motivated. Decide what your smaller goals are and what your incentives and rewards will be for reaching them.

Nobody is perfect, so if you don’t keep to your schedule or suffer a setback, forgive yourself and start again. It only takes 21 days to create a habit.

One of the tools that we use at B3 Medical is the Standard Process 21 Day Purification Program. This program gives you a structured plan for weight loss while purifying, and nourishing your body on your way to creating or maintaining a healthy lifestyle.

If you have any concerns or questions about your health and losing weight, the experts at B3 Medical are here to help. Contact us today.

 

Keeping Your 2018 Weight Loss Resolution

Keeping Your 2018 Weight Loss Resolution

It’s a new year and that often means new weight loss goals. How do you stick to them and stay on track?

 

Be Realistic

Saying you’re going to work out many hours each day or only eat lettuce isn’t an idea you’re going to stick to. Set up a goal you can achieve and plan for it.

Make a list of things you can do each day to help you achieve your goal along with milestones you want to hit. Don’t forget to include increasing energy and stamina as part of your plan. They go along with weight loss.

Think about what the goals are before the clock strikes midnight on the 31st. Outline your plan so you know what you want to achieve and how you are going to do it. Stay away from making too broad of goal like saying you want to get in shape. That’s difficult to measure progress so it might be difficult to stay motivated. Goals should be both measurable and achievable.

Be careful of the words always and never as in “I will always eat healthy” and “I will never eat badly.” Thinking of diet as a pattern of eating and striving to make good choices most of the time might be a good way of looking at things.

 

Talk About Your Plans

Fill people in with your plans. If others know about them, they can support you and help you reach your goals. If someone else shares your same goals, work together to support each other. Reaching out to others is a good way to hold yourself accountable.

Keep track of your progress so you can stay motivated. Seeing even small positive results is a great way to stay focused.

Reassess your successes along the way and amend your goals if necessary. Small and specific goals can always become bigger as you move along.

Remember, progress is more than just a number on a scale. Healthier habits, better sleep, and lower body fat all mean you’re doing something right. Look at it as making lifelong changes for better health, not as losing weight after the holidays.

 

Plan Ahead

Having healthy foods in the house is a good way to keep making healthy choices. Don’t wait to go buy food until you’re hungry. That’s when everything looks good. When you go to the grocery store, buy enough snacks for the whole week so you won’t need to go to the office snack machine.

Get creative. If your resolution feels like a chore, you won’t stick to it. Eating the same meal every night is boring. Look for new meals you can make that fit within the parameters you set for your diet. The same goes for the workout part. The same routine every day gets old. Mix it up.

 

Be Nice to Yourself

If you slip, don’t obsess. Try your best and reward your successes. Maybe buy yourself something new or do something else you enjoy. Don’t wait until you reach the big goal you set. Celebrate milestones along the way.

It takes about three weeks for a new activity to become a habit, so things don’t happen overnight. If you lose your focus, recommit yourself. Resolutions don’t just have to happen on January 1.

If you need some advice about healthy eating or best ways to exercise, B3 Medical can help. We have nutrition counseling and other medical services available for the whole family. Learn more about our nutrition counseling