You want to lose weight. Maybe you have health issues being exacerbated by those extra pounds, and you know you need to make a change, lest you risk serious damage to your body.
You really want to feel better about your body, and feel more confident in your own skin. But you are just not getting the results for which you hoped. You just can’t seem to break some of those “bad” habits. Your motivation is high for a bit, and then plummets out of nowhere. The discouragement and self-loathing begin to kick in, and before you know it, you are right back where you started.
Everyone that has tried knows how hard it can be. It is easy to look at people who achieved the same goal you are hoping to achieve and think they must be superior to you in some way or must not have faced the same challenges which are stalling your efforts at every turn. But the reality is, in most cases, this is likely not true. These people faced many of the same barriers and overcame them. This is not bad news… it is great news. It means it is possible for you too. Here are three tips that I believe are particularly helpful.
Define Your ‘Weight Loss Why’
Sure, you know you want to lose weight because it is unhealthy to be carrying around those extra pounds; you want to look better. But, it goes deeper than that—these general musings are just the surface of something much more profound. And to keep up your motivation, and have an easier time making the changes you need to make, it is imperative you dig deeper and get to the core reasons—you need to define your ‘weight loss why.’ If you think losing weight will make you a better parent to your children, why is that so? Why do you want to be a better parent?
List out all the reasons you want to lose weight. Then look at that list and list out all the reasons you want those things. Look at this next set, and list out why you want those things. Go until you can’t go anymore. Once you identify these core values and desires, you will let nothing stand in your way in our pursuit of this goal.
Remember Lots of Little Changes Can Add up to Big Results
When it comes to losing weight, so many different factors have been found to influence this process. None of them are magic bullets—rather, they are just one piece of the puzzle. And, the more pieces you have, the more successful your efforts will be. All these little things, when combined, can really give your efforts a nice boost.
For example, there are lots of natural supplements, such as green coffee bean, or combinations of several herbs, such as that offered in products speciality products that are known to increase fat-burning and suppress the appetite. Not getting enough sleep has been linked to insulin resistance, increased fat storage, and strong cravings for unhealthy foods such as sweets and refined carbohydrates. When we feel really stressed, the body releases large amounts of hormones that may increase fat storage, and increase our appetite, even if there is no need for food in the moment. Insufficient levels of vitamin D have been linked to increased weight gain.
Take these various factors into account, and work on incorporating them into your strategy for optimal results.
Set Specific Mini-Goals to Keep You Going Day to Day
One of the reasons we have so much trouble accomplishing goals and staying the course is the discouragement that comes with looking where we are now, and seeing how far we have to go to get where we want to be. From where you are now, trying to lose 50 pounds can seem like quite the grueling task. But, don’t focus so much on that bigger end result, or you will quickly lose steam.
Set lots of mini-goals to get you through the day-to-day. Vow you will eat fruit for dessert at least three times this week to start; commit to trying a new vegetable every day. Work on getting back into the clothes from last summer, not from a decade ago before you had any of your kids. These little bite-sized tasks are much more manageable, and as you achieve them, the progress will motivate you to keep doing even more.
Good and important tips . Losing weight for me is really a prosess , a journey even. But I don’t give up
I have been a yo yo dieter most of my life and over the past several years I have really packed on the pounds. I need to really get serious and start really trying to lose some weight as none of my clothes are fitting me anymore. I really like what you wrote about setting mini goals that is where I am going to start. I don’t eat sweets but I do love salty foods and I know I have been drinking way too many calories in coffees and soda and some alcohol. Oh and too many potatos in my meals I know I need to start there. There weather here has been around a 100 degrees and that always helps me not to eat because I can’t eat in the heat. Mini goals – great idea.
Good for you Heather! Start small and then work your way up! Hubbs and I made one change at a time and then would add another to the list. We have a lot more to go but we are both determined to shed the weight and to get fit. Hard work but the rewards at the end will be well worth it.
Another thing we have been doing is locking up the snack foods. I hide them during the week and then during the weekend we have a little bit in moderation. We used to snack every day but changed that about 2 months ago to ONLY on weekends and only a little bit.
When we eat out…we don’t go overboard unless it is unique and special event. Otherwise we stick to our plan. It is hard and we struggle from time to time with our new plan but we have each other for support. Matter of fact, we found it easier because we are BOTH making changes whereas before it was just him and he would relapse. So far, so good!
Good and important tips and things to think about. Losing weight shouldn’t be taken lightly. It really is a process and you want to maintain the weight loss once you achieve it…not just gain it back or go into yo-yo dieting. Small goals and defining why will really help you look to the bigger picture of better health. Plus, you need to find your trigger items and figure out a plan that works for you. I am trying to do better to stay off another medication. That helps me to think about the choices I make. I can eat out but I have to make healthier choices. I can have M&M’s. I just need to stick to a few. Those small changes can help set me on the right path. Small changes and mini-goals can lead to big impact.
I think that what most people forget is that losing weight is not just for a short time. You have to change your eating and exercising habits for life or you will very likely regain the weight you lose. It is important to keep it up and be optimistic about it.
I agree with that! My one sister is over-weight and she will diet for a month or two…then gives up and the few pounds she lost comes right back & then some. It is NOT about making one change, it is about making a LOT of changes and sticking to them. You have to have strong will-power and stick with it.
Julie,
I am not extremely over-weight but last year I did get 25 lbs. over my normal weight which made me very unhappy. Being laid up after hip surgery was a killer for me. So far, I have dropped 17 lbs of that weight my reducing my portions (portion control) walking outdoors for 45 minutes or longer 3 times a week, hopping on the treadmill for 30 minutes 2 times a week, limiting my snack foods, drinking a lot of water and consuming a lot of grapefruit (the grapefruit diet).
Hubby is 60 lbs. over-weight and so far this year he has dropped 27 lbs. He only eats desserts and snack foods on the weekend and ONLY in moderation. He drinks only homemade juice or water. He limits his portions (portion control), reduced fat intake & carb intake, eats a lot of fruit with a lot of that being grapefruit. He is also staying OFF HIS BUTT during the weekends by keeping busy with yard work and house remodeling so he is burning calories. Yay!!! I am proud of him.
Slow and steady always wins the race. I am hoping that by September we will have both met our goals and will hopefully look nice for DD’s wedding.
I do not know why my weight has to be all in the belly area. But I am giving up this terrible sugar habit because it is not good for me and I feel better when I do not eat dessert all the time. I need to exercise more. I am going to eat fruit for dessert and walk! Very good blog post on overcoming weight loss hurdles.