The Top 5 Reasons you are NOT achieving your weight loss goals
Who hasn’t set out to achieve a weight-loss goal—whether it’s to drop those last five pounds or look great in a specific little black dress—but not followed through? We hate to break it to you, but there was a problem with your previous approach: Your goal, while admirable, wasn’t specific or actionable enough. What you really need are smaller, easier-to-follow targets.
These goals should be small and quanitifiable. You should be able to clearly visualize each goal and then start working towards this goal slowly each week. You should create a log of your goals. Write down your goals and then quantify how much you are doing to do each week to work towards them.
Here are some good examples…and feel free to use these goals!
“I will eat 2 cups of veggies (about the size of 2 fistfuls) at lunch and dinner.”
This is a specific and achievable goal to write down because it states exactly how you are going to achieve eating more vegetables without being too broad by just saying, ‘eat more veggies’. By giving yourself a specific amount—two cups—and a visual way to set up a plate—two fist-sizes—you’ve given yourself a concrete way to put that plan in motion and achieve that goal.
Any vegetable of your liking will suffice. Just eat a fistful of vegetables before your main meal. You will be surprised how this will fill you up and you will eat less of your main meal.
“I will exercise 3 times a week.”
Yes, when you’re ready to lose weight, well, yesterday, it’s tempting to scratch out the word “three” and replace it with “every day.” But that’s probably unrealistic—and simply ‘exercise more’ is too broad. Planning to exercise three days a week is realistic yet flexible enough to work with when your life demands of family, work, errands, etc.,” she says.
Start with 15 minutes three times a week and create a daily schedule. You should block this time out on your google calendar. Start with a walk, jumping rope, doing jumping jacks– something simple. Then work your way up to 30 minutes three times per week.
“I won’t drink more than twice a week—and I’ll only have 2 drinks each time.”
You sip more calories than you likely realize with every glass of wine. A great goal to help with
is to drink less alcohol. But in order to achieve it, you’ll want to specify exactly how many drinks you will have and how many nights a week you will have them. Again, it is all about the concrete numbers to visualize and commit to.
When you are at a social setting, limit yourself to two glasses of wine. Another idea to to have calories free drinks such as hard liquor. Just try a “mindful” way of social drinking.
“When I crave soda or juice, I’ll drink water instead.”
Drinking more water during the day and cutting out juices and sodas will help promote healthy weight loss. A great goal is to aim for eight to 10 glasses of water a day because not only will you stay hydrated, but you are also aiming for a specific number of glasses, making it easy to know when you have accomplished that’s day’s goal. And by focusing on H2O, you’ll automatically take in less of the surgery stuff—win-win.
I tell patients to drink enough water to where your urine is almost clear. This shows a well hydrated status and keep you energized all day long.
“I’ll log 8 hours of sleep each night.”
When you’re conked out, your body is still hard at work. A good night’s sleep is a big contributor when it comes to successful weight loss and maintenance, and it is often the most overlooked. Aim for eight hours of sleep a night, but if that seems too unrealistic, then the smaller, more attainable goal of going to bed 30 minutes earlier every night.
When you wind down in the evening, avoid caffeinated beverages, exercise, loud music, playing on your iPhone. Figure out some way to decompress in your bedroom that will make your mind quiet.