I’m not going to tell you lies, but going on a weight loss journey isn’t easy. What’s more, it’s not always fun especially when the people around you are constantly eating scrumptious unhealthy food.
However, this doesn’t mean you should just toss your scale and give up before you even get started! The most important thing you have to do is set achievable goals. That means instead of aiming for a big, daunting “goal weight” that seems so far off that you can barely imagine it, set smaller targets instead.
When you think about your final goal, it can be so overwhelming that it makes you feel like giving up. But, if you set small goals, you’ll easily figure out what you need to do to reach them. So, avoid picturing what you’re going to look like a year from now – just do what you need to do and you’ll get there eventually! Start imagining how much better you’ll feel when you finally opt for veggies instead of fries without even thinking about it. Here are five ways to do it:
1. Think short-term
It may seem counterintuitive, but don’t get bogged down by the fact that you have 5, 15 or even 20 kg to lose. Figure out where you want to be next week, not in two years. If you’ve got a long road ahead, create a mini goal of losing, say, 5% of your body weight first.
I find that it’s also helpful to think about not just what you want to lose, but what you want to gain – whether that’s more energy, better self-confidence or a longer life. I find these goals far more motivating that the number on my scale!
2. Plan a diet
Figuring out a diet strategy is very important. You have to come up with a proper game plan for your eats to succeed at losing weight. Figure out what the dietary changes you need to make are. Getting on to a treadmill WILL NOT compensate for a diet full of junk food!
You don’t need to make extreme changes at first, like give up carbs for good or commit to a vegan lifestyle. Drastic changes just aren’t necessary. Make small tweaks instead; for example, drink less coffee or eat less sugar.
3. Get fit
While exercise alone won’t get you to your goal weight, setting fitness goals along the way might help you remain motivated. Maybe you want to train for a 5 km marathon, or simply improve your strength – whatever your goals, work on them! These things are measurable and typically involve a deadline for completion, which is very motivating.
Plus, they’ll help you feel even more committed to leading a healthy lifestyle. The journey is much more important than the actual reaching of the goal, because it’s the piece that teaches you the behaviours and new habits you need to maintain the goal.
4. Don’t be unrealistic when setting weight loss goals
Seriously – don’t expect to lose 5 kg a week. While TV shows might depict people shedding crazy amounts of weight in a week, that’s not actually reality for most of us. Look at 1 kg to 2 kg a week, depending on how much weight you have to lose. Remember – any loss counts!
If you’re losing at a drastic rate, it might feel good for a while, but you could eventually end up plateauing, or gaining it all back. This can lead to feelings of sadness and failure. So, instead, be realistic and take it slow.
5. Track your successes
Never forget to take time to revel in all the hard work you’re doing – and how it’s paying off! Use a pen and notebook or even an app on your phone to track your food intake and activity levels. People who do this are more likely to stick to their plan, studies show.
Plus, plotting your weight loss over a couple months can help remind you how well you’re doing – even on an off week.
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