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Setting Your Weight Loss Goals
Written by Matt Malouf, 25 June 2008
SPECIAL OFFER FOR NEWSLETTER SUBSCRIBERS BELOW
The Goal
Your new body begins with setting a goal. Do you know how much weight
you need to lose to put you into your healthy weight range? This
depends on a number of factors, primarily your body composition ie how
much body fat you have in comparison to lean muscle mass.
Short-Term Focus
You know how much weight needs to come off right down to the last kilo
— but focusing on a long-term goal can be daunting, especially if
you have a lot of weight to lose. Research shows that when goals are
big, and distant, people often get frustrated and give up. Sounds
familiar?
Break your long-term goal down into short-term ones. Work out 10% of
what you need to lose — for example, if your long-term goal is
losing 20 kilos, your short-term goal would be losing 2 kilos. Most
people see 2 kilos as possible and something that can be achieved in a
short time frame. When you have lost the first 10%, go for the next 10
and so on. If you start to experience self-doubt just remind yourself
you have already lost 10%, all you need to do is repeat what works.
Keep going until you get to your goal.
"Can Do" Mindset
The key to getting the body you want is a positive attitude. Your
belief in your ability to lose weight and tone up affects how hard you
try and that in turn affects your success. If you have tried to get
your weight under control in the past and failed your confidence could
be in tatters. You now need to focus on developing your "can do"
attitude.
Start by writing down why you have relapsed in the past and come up
with as many ideas as you can on how to resolve problems that cause you
to lapse, overeat and give up. It could be high-risk situations like
parties, or socialising with friends that cause you to overeat and
drink too much. If so, you need a plan to help you cope. You could try
something like, "I'm going to avoid parties until I lose ten kilos and
feel more confident in my ability to resist tempting foods and too much
alcohol. Until then I'm going to do my socialising at the gym and
sometimes go out with friends afterwards."
Make sure your new weight loss behaviour, like the gym, is linked with
something you love, or that makes you feel good, like socialising.
Practice Makes Perfect
Practice your new weight loss behaviours until they become automatic
and if you slip up, it's not because you lack willpower or
self-control, it's because you need more practice in dealing with
tricky, high-risk situations. When you focus on perfecting your weight
loss behaviours and techniques you put yourself in control —
there is something you can do — you can practice developing
skills and plans to deal with any situation that causes you to overeat
or under exercise.
You will need to build confidence so start with changing behaviours
that you believe you can get right and, as your confidence grows, move
onto the more challenging behaviours. For example, you may start with
eating smaller portions, eating low-fat foods, eating in one place and
getting into the habit of walking the dog five times a week —
before you attempt to change more entrenched behaviours.
Special Offer For Newsletter Subscribers Only!
Call Matt from Vision Personal Training today on 02 9232 7776 or 0403 371 335 and receive 3 free sessions valued at $147*. Please mention Outshine Consulting when you call.
* conditions apply
Written by Matthew Malouf
Director - Vision Personal Training O'Connell Street
Level 1, 16 O'Connell St, Sydney NSW 2000
Tel: (02) 9232 7776
Fax: (02) 9232 7779
Email: matthew@visionpt.com.au
www.visionpt.com.au |
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