Читать книгу The New You: Tips and Tricks to Losing Weight, Get In Shape Safely and Keeping It Off - Daniel Inc. Michael - Страница 7

The best way to achieve and maintain your weight loss is to break it out into goals.

If you are significantly overweight, you should probably see a doctor first, to make sure that your health is okay, and to keep your blood pressure monitored.

Several websites online will help you set your goals and track your progress.

You can download apps that will help you count calories as well as set how many calories you should eat daily, myfitnesspal.com is only one such tool, there are many other free tools at your disposal.

Have you heard of a SMART goal? No? SMART stands for:

Specific

Measurable

Attainable

Realistic

Timely

Have a weight loss journal or chart and set your goals up in sections. Set your long-term goal or your ultimate target weight and then set up smaller goals for reaching that goal.

For example, if you want to lose a total of 30 pounds, then set your goals up similar to this:

To have lost 6 pounds after 30 days

To have lost 12 pounds after 60 days

To have lost 18 pounds after 90 days

To have lost 24 pounds after 120 days

To have lost 30 pounds after 150 days

You should measure your progress weekly, and keep track of the results, either using an online tool, or in a written journal.

The best way to do this is to weigh yourself at the start of each week, and again at the end.

You can also set fitness goals, such as how many days a week to exercise, and for how long.

Track this using a fitness app, or in your journal as well.

Your goals can also include your eating habits, such as make a goal to swap out one soda a day for a glass of water for the first week, make a goal of swapping out high sugar cereal with a bowl of oatmeal, make a goal of cutting back on your coffee by one cup, etc.

Make sure that your goals are attainable.

Do not set goals that are un-realistic, such as trying for at least 4+ pounds per week, or excess exercise.

Goals that push your body to the limit will do more damage than good.

You can also become depressed and want to give up if you set goals that you cannot meet.

Instead of turning your diet upside down all at once, incorporate your new healthy eating habits into your diet slowly and make some of those changes as your goals; small changes to your eating habits are a lot easier to deal with, and will be less likely to overwhelm you with a lot of changes in a short period of time.

Some examples are:

Add one serving of fresh fruit to your daily intake

Replace your whole milk with low-fat or non-fat milk

Replace one red meat meal with a leaner meat option

Extend your goals, or broaden them as you turn your beginning goals into intermediate goals.

For example, if to start with you decide that you will take a thirty minute walk every day, your next goal could be that after two weeks you increase it to forty-five minutes, and then after three weeks, a full hour.

The timing part means that you have a definite date to start with your fitness and you do not waiver from that.

Do not put the diet off for another week, set a date, and start it now.

Stay on top of your short-term and long-term goals.

Focus on the smaller goals, such as replace this food for that food, or loose x pounds in 30 days, instead of your long-term goal of ultimately weighing x pounds.

Understand that you might need to change your goals along the way, be flexible in your goals.

Remember, setbacks will happen, there will be weeks when you do everything right, but you are not losing weight.

Just never give up, and if you have to evaluate your food choices and replace one food for another in order to reach your goal, do so.

Remember, this is a long-term plan, designed to not only shed the weight but to help you keep it off.

Track your progress and celebrate each goal that you reach.

Reward yourself with a treat, see a movie, and buy a new piece of clothing.

You will have worked hard to reach each goal and you deserve to be rewarded for it.