How to Stick to a Weight Loss Plan

Article describes how to stick to your weight loss program by looking at setting goals and the short term week at a time instead of the entire overall picture.

Difficulty: Moderate

Instructions

Things You'll Need:

• Bathroom scale
• Journal
• Flexible ruler
• Timer

1. Take measurements of your body so you know your starting point. Write down all the information in your journal, starting with the date, time of day, your weight, waist measurement, chest measurement, bicep measurement, thigh and hip measurement. Also record your reason(s) to starting the weight loss program; health, more energy, increase self esteem, etc. Create an overall goal: My weight loss goal is to ...... in doing so I will ..... (feel better, eat healthier, etc.)

2. Create a graph on a separate sheet of paper with weight on the bottom and weeks on the side as the image shows. Graph your current weight as your starting point and write your goal on the bottom of the graph and hang the sheet of paper where you will see it everyday, like the refrigerator.

3. Create weekly goals in your journal. At the beginning you will need to determine how you are going to lose the weight, by eating different, working out, lifting weights, etc. Create a weekly goal, for example week 1: I will cut out chips from my diet as they add empty non-nutritional calories to my diet that is unnecessary. During the week you can write in your journal about your successes and failures. Example, I turned down a bag of chips when I was eating my sandwich at lunch.

4. Take and record weekly measurements while continuing to record new small goals every week. Monitor what is working for you and what did not work for you and make adjustments to your weekly goals. As you continue you will have a weight loss program that is specific to your individual needs and you will be able to reach your overall goal. You will then now what you need to do to continue maintaining your weight loss because you will have weeks of created goals that either worked or did not work. Congratulation on all of your efforts.

Tips & Warnings

• Create small weight loss goals with positive reinforcements along the way. For example when you lose 15 pounds schedule a massage for yourself as a treat to yourself for all of your hard work and efforts.
• Get creative, search for new healthy snack and meal recipes on the Internet.
• It is o.k.. to indulge once in awhile, just keep portions smaller.
• As with any weight loss program, make sure you are in good health before starting a program that may not be recommended for you.