Weight Loss Motivation

Got Goals?

Chances are you probably know better than to try and assemble that new Ikea desk without consulting the instruction manual; likewise, attempting to lose weight and optimize your health without a realistic road map is destined for disaster. Setting ultimate goals and outlining your ideal self is the only way to create the smaller set of directions that will get you to your final destination.

Wasting Your Waistline without Weight Loss Goals

Setting proper goals means understanding the source(s) of your current weight. Why is your health the way it is today? Maybe you grab a frozen yogurt or smoothie instead of water when you're thirsty. Maybe you work in close proximity to that formidable fridge or vindictive vending machine. Perhaps your mother made sure you finished your dinner completely before you could be excused from the table (only to be rewarded with dessert, of course).

Clearly, there are many factors that contribute to your body's health, including psychological, physiological, emotional and habitual. Pinpointing the current habits and practices that result in your present shape will allow you to change. Remember, the definition of insanity is doing the same thing over and over while expecting different results. According to this definition, most dieters are certifiably insane. Establish the results you desire by writing them down. Include your weight goal and, if appropriate, body fat and cardiovascular goals (cholesterol, blood pressure, etc.). Make sure to consult your physician to determine healthy and attainable results for your body type, including any physical conditions.

Reach for the Moon, End up Stuck in the Chimney

So, are you really going to lose those 25 pounds this week? Unless you retain camel-like quantities of water, there's not a chance. The next step is to create right-now goals that eliminate the self-defeating quality of most fad diets, getting you on the path towards ultimate success. Permanent results come from permanent lifestyle changes, not a 5 day starvation diet or a 20-day lemonade cleanse. Are you actually going to drink lemonade and maple syrup for the rest of your life? Fat chance…literally.

Set your sights on the small picture. Developing attainable, short range goals as a means to your end can bring you the instant gratification we have all been trained to expect from diet pills and expensive membership programs. You could have a goal to increase your daily physical activity by 20 minutes over two weeks, to stop snacking while you work, or to cut every meal in half. Once you attain and consistently maintain those goals, establish new ones for the next week or month period like eliminating soda and fast food.

The Guilty Goal: Just Say YES

If you are an emotional eater, then setting yourself up for major guilt with strict standards and a policy of deprivation is certainly the epitome of shooting yourself in the foot. There will be birthdays and weddings, dinner dates and travel, for which you must allow in the grand scheme of your life. The small goals you create on your way to optimal health must be realistically maintainable for the rest of your life, not just this week. So if you have a slice of your cousin's wedding cake, it does not mean you have failed already so you might as well just eat the whole darn cake. These stepping stones are all about positive reinforcement and believing that you can. So, instead of drafting a master list of "No's," slowly develop a set of essential activities and good foods that become your focus.

Lastly, keep sight of the big picture. Medical experts agree that losing about 1 or 2 pounds per week is a safe range by reducing your current daily caloric intake by 300 to 500 calories. A longer time frame is essential for adjusting to a new and permanent healthy lifestyle.

• Cranberry Juice
• Sour Cherries
• Blackberries
• Strawberries
• Raspberries
• Blueberries
• Cranberries
• Walnuts
• Pecans
• Chocolate (dark baking unsweetened)
• Coffee
• Citrus Fruits
• White Tea
• Green Tea
• Artichokes
• Red Cabbage
• Mushrooms
• Cauliflower
• Kale
• Tomatoes
• Spinach