Tired of starting the weight loss process over and over again from the beginning? Here’s how to make this time the last time you ever try to lose weight.
Make a Commitment to do Whatever it Takes
Make a promise to yourself that you will do whatever it takes to make this the last time you try to lose weight. Certain aspects of weight loss are going to initially make you feel uncomfortable. You have to be willing to ignore your rationalizations and push forward no matter what.
Reflect on Your Individual Personality
Your personality has a lot to do with your success. Stop and think about who you are and why you do the things you do.
Understand the cause/effect relationship you have with food. Know what keeps you from working out each day. This is valuable information that you can use to plan your weight loss program.
It’s time now to take inventory of your life and surroundings. Take notice of the people close to you and decide if these people are going to support your goals or question them.
Look through your kitchen to see if you have what you need to prepare food and store leftovers. Start downloading important food logging apps to your phone. Start getting an idea of when or how you’ll have free time to exercise.
Set Realistic Goals
Take out your pen and a sheet of paper…it’s time to write down your goals – yes write them down. Use the SMART principle for goal setting – specific, measurable, attainable, realistic, and time-bound.
What do you want to accomplish? When do you want to accomplish it by? How are you doing to do it? What actions are you going to take? Why are you trying to do it? Answer these questions and write them down.
Take Before Measurements
This is a very important step that most people skip right over. And when I’m talking about measurements, I’m talking about things beyond your weight and the scale. Weigh yourself, but also take additional measurements.
Take a good before picture. Take body fat measurements if you own a pair of skinfold calipers. Get out a tape measure and measure the circumference of your legs, hips, waist, chest, and arms.
If you have the money, go get some blood work done. All of these measurements will serve to keep you motivated when times get tough.
If you want more ways to track your progress other than the scale, then be sure to use these progress measurement tools.
Challenge Yourself to a Day of Healthy Eating
It can be overwhelming to think about all you have to do to get started and then realize you’re going to have to do that for the rest of your life. Yikes!
That’s OK, as you don’t have to plan your life right now. First things first, challenge yourself to have one entire day of healthy eating. Include 20% of your day’s calories to eat whatever you want.
Get through that first day and you’ll realize it wasn’t as hard as you thought it would be. Then, repeat the process again.
Get More Active In Any Way Possible
People tend to get caught up on the exercise portion. They want to know what’s best for weight loss. How much they should be doing and when. The details will be important in the future, but not right now.
Your goal for the time being is to focus on creating healthy eating habits and getting more active. That might mean walking more, playing more, cleaning more, or generally just moving more. Try to take more steps than you did yesterday.
Live the Moderation Mindset
One of the biggest causes of falling off weight loss programs is over restriction and all-or-nothing attitudes. People can usually withhold for a while, but suppressing the urge to eat particular things is like a spring just waiting to be released.
The same goes for exercise. The average person goes from a sedentary lifestyle to one where they are doing intense exercise 6-7 days per week. That’s a recipe for burnout.
Find happiness in the middle. It is better to take your time and stick with your program than lose 10 pounds in the first two weeks and give up due to overwhelming physical and mental exhaustion.
START, Even If the Time Isn’t Right
Finally, probably the most important tip of all – start. The time never seems right. You’ll start tomorrow, or Monday, or after you finish so-and-so thingy because you’ll have more time, or maybe after the holiday.
Chances are, if you put it off until then, you’ll find another reason to put it off again. You have to take action. Wishing and thinking and planning will only get you so far. If you want this time to be the last time you ever lose weight, you need to implement the ideas outlined above.
To help you implement these ideas I’ve created a 9-step checklist bonus you can download that will help you get started the right way. You can download it right here.