Tag Archives: weight loss plan

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More About Milestones

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I had a few more thoughts on milestones that I wanted to share.  When setting targets for your weight loss milestones you don’t necessarily have to use weights.  Since a weight loss program combines making changes in your eating habits and your activity level, there are many none weight targets that you can use.  In fact many people find that concentrating on changing the behaviors that will lead to reaching their goal weight to be a better strategy than just focusing on their ultimate weight loss goal.  After all, attaining a 50 pound weight loss will take time, but a milestone tied to changing some aspect of your eating habits can be reached much sooner.  For instance, let’s say that snacks are your downfall, and you typically eat 6 unhealthy snacks every evening while sitting at the computer or watching TV.  A milestone for you could be to eliminate 1 evening snack per week for the next 5 weeks.  By the end of those 5 weeks you will have decreased your snacks to one each evening and hit that milestone.  At the same time you need to improve the healthfulness of the snacks and not increase the amount of each snack.

Once you reach your milestone, you reward yourself.  This brings up the other point I wanted to make about using milestones.  You can choose any reward except food.  So, buy a new pair of shoes or go out to a play or movie, but don’t go out to dinner or have an extra slice of pie for dessert.

Finally, it should be obvious that when you use the attainment of a changed behavior as a goal as in our example, you need to continue that behavior and build on it.  Most experts say that you need to work at maintaining that behavior change for at least six months before you can consider it part of your lifestyle.  With that in mind, you may want to set monthly milestones that you will maintain the new healthier behavior that you adopted in order to prevent backsliding.  And that brings us to the topic I’ll talk about next time – backsliding.

Meanwhile be sure to set attainable milestones for your behavior change program, whether for weight loss or smoking.  It’ll make it more fun as you chart your progress towards your goal.

For Your Health – Dr. Bob

Making Milestones Work For You

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Usually when we are making changes to our lifestyle behaviors we have set a goal for ourselves that won’t be attained for many months.  Once we reach that goal we usually reward ourselves.  In fact, often the attainment of our goal is the reward in and of itself.  The sense of accomplishment is powerful.  Very often, our goal is related to getting a benefit or reward.  For example, a woman losing those 50 pounds she set as her goal may enable her to feel more attractive and confident when she attends her college reunion.

But if we just tie a reward to attaining our ultimate goal, we can lose the value of some motivational opportunities along the way.  This is where the concept of milestones comes in.  When writing out your plan it is a smart idea to identify some milestones along the way & link them to some small reward.  For instance, for the woman in our example, she may want to set up 10 pound milestones as she works toward her 50 pound weight loss goal.  She would tie a reward for every 10 pounds she loses.  It may be going to a movie or buying a new blouse or sweater.  Whatever reward she values would work as long as it doesn’t involve straying from her eating plan.  Ideally you should tie a due date to each milestone to help you stay on track.

So be sure to harness the power of milestones.  After all, we all respond to rewards.

For Your Health – Dr. Bob

Barriers to Your Success

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Whenever you take steps to change your lifestyle behaviors, whether to stop smoking, eat healthier or begin an exercise plan, it pays to take some time and identify the barriers to your plan.  These are the roadblocks to your success.  They are usually easy to list since they are often related to your list of Cons.

So if we consider the healthy eating plan that must be followed to lose weight, barriers might include:

  • Not knowing what to eat and what to avoid
  • Not knowing what are proper portion sizes
  • Not understanding food labels
  • Having difficulty finding the time to do some research on proper nutrition
  • Being tempted by unhealthy snacks at work
  • Being a frequent snacker
  • Eating out frequently, possibly due to business travel

Barriers to starting an exercise program to help lose weight and for its other benefits often include:

  • Having difficulty finding the time to exercise
  • Not having access to a place to exercise
  • Being embarrassed to exercise in front of others due to self consciousness about being overweight
  • Physical limitations

These are the potential reasons why you may fail in your plan – if you don’t determine how you can overcome them.  So when you make your list of barriers, you need to list next to each barrier what you will do to counteract them.  This way, when you are faced with the barrier, you will know how to respond.  For instance, if you are unsure of what to eat and what to avoid as well as appropriate portion sizes, you need to do some research online or at the library.  To help with portion sizes, you may need to buy a scale and measure all your portions.  When you take the time to identify your barriers you can usually strategize how to eliminate them before you are faced with their challenges.  Including barriers and their solutions in your plan preparation can help assure your success.

Next time I’ll talk about a few more important parts of your healthy lifestyle behavior change plan.

For Your Health – Dr. Bob

 

More About Pros And Cons

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Last time I spoke about listing your pros & cons whenever you are considering changing one of your behaviors, whether it’s smoking, losing weight, or starting an exercise program.  I thought an example might be helpful, so here is such a list regarding following a weight loss program that includes healthier eating and exercise components.  It’s very similar to the one I used after my heart attack and cardiac arrest to help me make the changes necessary to live a healthier life.

Pros Cons
I’ll probably have more energy. I’ll have to limit what I eat.
I’ll look better – slimmer. I’ll have to limit the amount of food I eat – measure my portions.
It will help control my blood pressure & cholesterol. I’ll have to find time in my daily routine to exercise at least 4-5 times a week.
It will decrease my risk for heart disease. I’ll have to read food labels when I shop.
I’ll feel proud of making such a change.  
It will decrease the strain on my knees.  They probably won’t hurt as much.  

When I first wrote these I used “It would” instead of “It will” and “I’d” instead of”I’ll.”  It may be subtle, but using “will” gives it a more positive tone, a tone of commitment.  As you can see, there are more reasons to start a weight loss program than not.  In addition, the value of the Pros far outweighs the inconvenience and effort represented by the Cons.  In this list the Pros are greater than the Cons in quality as well as in quantity.

In my next post, I’ll talk about listing the barriers to the successful implementation of your plan along with what you’ll do to overcome them. 

For Your Health – Dr. Bob

Pros And Cons

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As you identify your motivations for changing your habits of eating and exercise in order to lose weight, listing the pros and cons of making the changes can be helpful. This process helps to validate your decision to make those lifestyle changes.

The actual process is simple. Just draw a vertical line down the middle of a sheet of paper. Then at the top of the left column write Pros and on the right, Cons. Take some time to list reasons for making the change on the left and the reasons not to make the change on the right. Most people easily come up with more reasons to change their behavior than reasons not to make the effort.

For weight loss, most people list the health benefits, improvements in appearance and increases in confidence as the main benefits they will obtain if they lose weight. The health benefits alone include decreasing the risk of heart disease, diabetes and certain kinds of cancer. In addition, weight loss decreases the stress on your knees and hips.

The negative aspects of changing one’s eating and exercise habits is that it isn’t easy and requires work. You need to take the effort to substitute your new healthier behaviors for your old unhealthy ones.

After my heart attack, finding motivation wasn’t very difficult. The pros of minimizing my chances of having a second heart attack or dying far outweighed the work necessary to change my habits. Ideally, you won’t have to have a heart attack before you change your lifestyle for the better.

Save your list of pros and cons. When you get discouraged as you work through your behavior changes, pull it out to remind yourself of the benefits you’ll get if you reach your goal.

For Your Health – Dr. Bob