You've figured out how to change your bad eating habits by replacing them with good ones and you've learned to create an environment that doesn't allow those bad habits to exist. Now, you need to make a plan for what you really want.
Set Your Goals
Write down specific goals you have (not just 'I want to lose weight.'). List everything, for example:
- How much weight you want to lose. Make sure the amount of weight you want to lose is reasonable for your height and frame
- A target date to reach your goals. Make sure you've given yourself a reasonable time to reach that goal - (a safe bet would be to lose a pound a week)
- Why you want to lose this weight (i.e., I want to look good in a bathing suit for summer)
- What you think will happen if you reach your goal
- How you'll maintain your weight loss once you reach your goal (remember, it's a lifetime thing--even when you reach your goal, you can't quit!)
For more, check out Setting Realistic Fitness Goals or How to Set Weight Loss Goals to make sure you're setting goals you can really reach.
Set Up Your Program
To set up a good routine, you'll need to know the basics of a complete program. You're program will involve cardio, strength training and stretching. The resources below provide in-depth information about these different components and how to combine them for a complete workout:
Ensure Your Success
Success involves using every resource you have to keep you going. Do whatever it takes to be consistent including:
- Enlist all family members to get involved. If everyone eats healthy, you won't have to fight to avoid that bag of chips your spouse munches on every night
- Hire a personal trainer
- Get a friend to exercise with you
- Take time every week to schedule your exercise routines
- Keep a workout bag packed so you don't have to scramble for your gear
- Keep a fitness journal to track your workouts and progress
- Reward yourself often with massages, new clothes or a vacation
- Change your program every 6 weeks to avoid plateaus
- Re-visit your goals every six months and gauge your progress. If you're not reaching your goals, maybe you should change them to something more accessible
The important thing to remember is that losing weight requires that you change your lifestyle. You have to change the way you think about exercise and eating, change the way you schedule your day and how you prioritize your tasks. It's easy to lose a few pounds, but it's hard to keep them off for good. Being prepared for what's ahead is your first step in the right direction.
