 Keeping Your Focus by Robert Hart, MD
Most New Years resolutions are never kept for more than a few days or a few weeks at most. Every year I see a new batch of early morning exercisers down at the Health Club in January. By the end of February, they usually are all gone...back to their old, unhealthy habits. What happened? Even very determined individuals without a plan will often fail to stick to their diet and exercise regimens.
Set Reasonable Goals
Sometimes people fail because they set their goals too high. I always ask new clients how much they want to lose. People usually have a weight loss goal in mind that is much greater than is achievable.
First, set no more than a goal of 10% weight loss as your first goal. For example, if you weigh 220, make your goal 22# or less (final weight 198). More than that, and you may be setting yourself up for failure. If you easily pass your goal, you can always make another goal.
Second, create a simple system to monitor your progress and give yourself rewards for every 5# that you lose. A simple way to do this is to create a chart with two columns. In the first column, put your starting weight, then list a 5# lower weight below that, and continue this with the goal weight at the bottom. In the right column, paste a gold star or smiley face sticker whenever you achieve the next lower weight for at least two consecutive days. At the very bottom of your page, consider putting a picture or description of the reward you are going to give yourself when you achieve the final 10% goal. For example, I have been saving toward the purchase of an exercise bike. However, I have made a commitment to myself that I can only purchase it when I have achieved and maintained my goal. I taped a picture of my reward on the bottom of my goal sheet.
Third, if your goal you just can't seem to make progress toward your goal, consider making a smaller, more realistic goal to start with. For example, write your starting weight in the left column and list weekly weights below that. Give yourself a gold star each time that your weight is below the previous week, no matter how small the loss. Even though it may take longer to achieve your ultimate goal, you will have the satisfaction of knowing that you are making progress on your lifetime journey toward good health.
|
