Just the other day I was talking w/a client about one of my "signature" presentations - "Formula for Success". Many of you have heard it. Its simple really. Formula for Success = small disciplines repeated on a daily basis. Conversely; Formula for Failure = small errors in judgment repeated on a daily basis.
Weight loss requires changing the way you eat, the amount you exercise, the way you think about food, and more. That's a lot! And when looking at such a huge step from square one, it can seem really scary.
Weight loss requires changing the way you eat, the amount you exercise, the way you think about food, and more. That's a lot! And when looking at such a huge step from square one, it can seem really scary.
But break the weight loss process down into smaller steps, and success will seem more accessible. As you accomplish each "mini-goal," you'll feel like a winner. And that winning feeling is great motivation for meeting more mini-goals, and more, until suddenly you're at the weight you've always wanted.
"Making small changes one at a time is a great strategy," agrees Dr. Howard Rankin, a Hilton Head Island, South Carolina, psychologist and author of Inspired to Lose (Step Wise Press, 2001). "It's not overwhelming, and it results in a slower, more steady weight loss."
Remember: When it comes to weight loss, slow and steady wins the race. It's the pace that will help you get to your goal, then stay there.
Do Sweat the Small Stuff
A bunch of small changes add up to big results. Maybe cutting the cream out of your coffee seems like a small feat to you. But once you've got that down you can add another small feat, then another.
Baby steps are the way to go. Especially when you're just starting. There seem to be so many things to do, it's overwhelming. Little things become habits, and eventually the whole process doesn't seem so overwhelming.
I've asked dozens of people like you what small steps they've taken in order to see their way toward their weight goals. This is what they said
About Small Eating Changes
· Order half portions at restaurants, or share a full portion with somebody. Or ask for a to-go container when you order your food, and pack up half the portion before you even start eating.
· Cut back on butter and mayo.
· Limit fried foods to once or twice per week.
· Use less or no sugar in your coffee or tea.
· Replace ground beef with Boca products or turkey.
· Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
· Eat fresh, raw veggies instead of chips with sandwiches.
· Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This way, you can be sure you're accurately counting your POINTS.
· Try not to drink your POINTS. Save them for food, so you feel fuller.
· Dip your fork in a side of salad dressing before each bite, instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
· Find the lowest-POINTS alternative to all your favorite high-POINTS foods.
· Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
· Always eat something for breakfast.
· Read food labels. Check serving sizes.
· Add vegetables to everything.
· Plan meals in advance; use that information to make out a complete shopping list.
· Give guests food to take home.
· Make sure your Journal is easy and always accessible (like the online Journal that WeightWatchers.com subscribers get).
· Record foods and their POINTS values in your Journal before you eat them.
About Small Exercise Changes
· Make exercise a priority, not an inconvenience.
· Park far from your destination, so you're forced to walk this works at the supermarket, mall, wherever. (This also helps you waste less time looking for a parking space!)
· View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
· Take the grocery cart back to the store when you're done loading your bags into your car.
· If you take public transportation, get off one stop early.
· Work out with a buddy.
