For many, weight loss is a long journey that can sometimes feel overwhelming. Whether you’re a new dieter or a seasoned one, keeping your motivation high can be hard - especially when you feel you have so far yet to go.
I’ve been in this business long enough to know that there are simple strategies you can follow to make this journey a more manageable one.
Instead of focusing on the “long term prize” such as the 60 pounds you want to lose, I recommend focusing on the short-terms goals or the process of getting there.
The key is to set mini goals that are realistic and doable for the week ahead.
Mini-goals build your confidence and bolster feelings of success week to week – and that will help keep your motivation high. You will also gain a new sense of control. When dieters feel in control, they make better choices and see better results.
Here are some ways you can put this strategy to work and give your confidence a big boost in the process:
1. Make mini goals that match your personality type. The strategies for your personality type will help you set mini-goals that will give you the biggest bang for the buck. Take the time to re-read your strategies and turn them into mini-goals for the week. For example, Fruitless Feasters may set a mini-goal to bring a piece of fruit to work for a planned snack 3 days this week. Couch Champions may set a mini goal to wear a pedometer during the work week as a way to track steps taken daily and encourage more activity. Emotional Eaters may set a mini goal to keep a food/mood diary this week to better understand the emotions leading to emotional eating.
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2. Reach out to fellow dieters. Rather than go it alone, remember that your fellow dieters can offer you a wealth of knowledge and support when it comes to goal setting. For example, you may have a problem with mindless snacking but your fellow dieter may have already solved her mindless snacking problem by grocery shopping from a list. Setting a mini goal to grocery shop from a list -- and to make sure you have healthy snack options available -- will help you take control of mindless snacking. A fellow dieter may also have ideas for someone who’s in an exercise slump. Setting a mini goal to download some fun music to your iPod or to do a home exercise DVD may help you get back on track.
3. Get guidance from the experts. Sometimes you may not have the insight, energy or motivation to create your own mini goals. If that’s the case, the Diet.com experts are here to help. Just email me or our registered dietitian Shauna -- or post your concerns in the Premium Member boards -- and we will do our best to help you. For example, maybe you’re having trouble with nighttime eating and are at a loss of what to do next. We will ask you questions about what you’ve tried so far and can give you guidance based on your response. For example, if you’ve always done your night eating in a favorite chair or in bed, then sometimes you need to set a mini goal to only eat at night at a table, sitting in a chair and with a plate. Mini goals like these only sound too simple to really work!
4. Celebrate small successes. We all need a pat on the back for a job well done. As the weeks go on and you are able to follow through with your weekly mini goals, rewarding yourself is in order. Set up a reward system that will help you celebrate these small successes on the way toward your longer term weight loss goal. For example, after four weeks of following through on your mini goals, treat yourself to a spa day at home or a fun night out with friends. Self rewards have been shown to help improve the behaviors you’re trying to change. Take some time to set up a system for rewarding yourself -- self rewards do work!
I hope these four tips will make it easier for you to set mini goals that will keep you focused on the long term prize of losing weight and keeping it off!
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