Following on from my earlier post about resolutions, by now, most diet plans and good intentions have gone to hell in a hand basket. The diet promises, along with the plans to find a new job, I mean after all, it’s not that bad right? And it pays the bills….. Sure, and it also sucks the life out of you on a daily basis, including half of your weekend which you spend dreading the return to the office on Monday…. But hey, that’s another story for another day!
Have you ever heard the phrase you get what you look for? Or similar? When applied to the area of weight loss, it’s very true. Thinking about doughnuts all day? Chances are you’re going to see one, or a cake, or another sugar and fat-filled treat to tempt you from your path of righteousness. Ever get a new car/sweater/handbag only to notice that what you thought was rare or leading edge is in fact everywhere? Same deal. What’s front of mind gets noticed.
So what’s the relevance? As we alluded to earlier, if you set out with ‘I will not eat chocolate’ on your mind, you will think of nothing other than tucking in to a slab of the wonderful stuff. Likewise if you try not to think of something, it’ll be right there….. Try this: DO NOT think of a blue elephant….
Yes, I did too.
What this tells us is that focus is all-important. We have amazing brains but we don’t do too well regarding negatives. ‘Don’t knock that glass over’…. Crash… ‘Don’t slice that golf ball into the lake’… Splash…. However, ‘be careful of the glass’, or ‘just hit it nice and gently down the middle of the fairway’ (the ball not the glass, that would be silly :)) is more likely to achieve the desired effect.
Therefore, if we want to positively affect our weight through a more appropriate diet, we need to focus on the foods shall eat to get the desired effect. The other foods simply are not relevant to the task at hand. It helps tremendously to be able to plan this. If you have only healthy foods in your house, it makes it much harder to deviate. Likewise, if you’re going out, it’s wise to plan in advance where you’re going to get your sustenance from. Know that you’re going to have a salad or a healthy sandwich ahead of time and plan where you’re going to buy it and there’s every chance you’ll avoid that deep pan pizza or 12” sub.
Keep in mind that with every healthy meal you are heading towards your goal and it becomes easier to escape the clutches of bad choices. Have some clear goals and make those your focus.
You won’t hear this often, but if you fall off the wagon once or twice, don’t beat yourself up. Nobody gains from a guilt trip. Just acknowledge what you have done and move on. Make the next step a positive one.
When you’ve established what your weight loss goals are, please take a few minutes to write them down.
Your goals should be SMART, for example;
- Specific – How much weight?
- Measureable – By scales, clothes size
- Achievable – Don’t set yourself up to fail
- Relevant – Keep it focused
- Time bound – By when?
So my SMART goal may be to lose 12lbs in 10 weeks by eating healthily and to lose 2 inches from my waist.
Don’t type them into an email or a document, just write them down with a good old fashioned pen and paper and keep it safe as this helps your commitment. Don’t be shy about telling people what you’re doing and ask them to help to hold you accountable. YOU are the one responsible here but asking others to help has the added benefit of others not actively trying to derail your efforts.
If you, or anyone else, leads you with things like ‘go on, one won’t hurt’, simply tell them, or yourself, that if you cared about me, you wouldn’t do that.
Weight loss is not about fads and it’s not about being good. Firstly, it’s about focusing on the steps you need to take to achieve your goal and then to maintain the new you. Want it, focus on it and do it.
We’ll talk more about this in a future post, meanwhile, grab a pen and write down your goals!
If you’d like to discuss or need help getting started, simply fill out the form below.
Meanwhile, thanks as ever for stopping by.