It is a NEW YEAR and with that comes renewed inspiration to start the year with good habits and new goals set to reach goals you have set your mind on! Healthy living and Weight loss are top on the list for majority of people and reaching those goals most definitely has HUGE benefits.
So …let’s keep it simple & practical so that we can empower ourselves to lose weight and keep it off this year!
Here is my 5 STEP process to get you on the best Kickstart for your health goals for 2016.
Step 1: MINDSET
No quick fixes! Let’s get that out the way from now for the rest of this year. There is no pill that you can swallow and do nothing else and lose weight successfully. The bottom line is you need to eat healthy and exercise to burn fat so from the outlook you are embarking on a “healthy lifestyle” that will ensure that you will maintain healthy habits.
Step 2: TAKE ONE WEEK AT A TIME
Break your goal down into bite sizes that are realistic for you e.g. if you have 20kg to lose start with the first 10kg. Safe weight loss is 1kg a week and 1-2 cm a week. Break this down into a weekly goal and all you need to focus on is getting one week at a time right. Forget the week past – just focus on the upcoming week and getting your diet and exercise scheduled in as planned. This takes huge pressure off you and focusing on a week only is easy.
Step 3: KEEP RECORD OF YOUR DIET AND ACTIVITY
Keeping a diet journal is a very effective way to be accountable for what you are doing. I ask clients to keep a carb count for me which I teach them to do as part of their consultations with me. This raises awareness of what you are putting into your mouth and also helps portion control. The other benefit is that if you slow down or plateau on your program we can take a look at what needs adjusting to get you burning fat again.
Step 4: REGULAR FOLLOW UPS
Being accountable to someone on a weekly basis helps you to stay on track and make habit changes. It takes 21 days to change a habit so if you can at least have regular follow ups for 5-6 weeks in a row you will be well on your way to sustaining your habits and to actually start enjoying the new lifestyle changes you have made up until now. I have specifically 8 up to 16 week packages that I offer to ensure my clients will have success by coming in for regular follow up visits.
Step 5: SET REWARDS FOR GOALS REACHED
Reward yourself for goals reached e.g. a movie night or manicure or massage for getting your first 10kg down. Try and set a reward that will excite you and that help you relax and treat yourself well. Remember food should not be used as a reward – if you are using food to fill up void emotions then you are an Emotional eater and need to seek counsel to help you overcome the challenges you face and to help you create new behaviour patterns.