10 Steps to Achieve your Weight Loss Goals Once and For All

Achieve Weight Loss Goals Once and For All

If I had a dollar for every person who has expressed to me their desire to lose weight, I’d be financially set. However, their desire to lose weight rarely translates to successful, long term weight loss.  Not having a detailed plan is a big reason they fall short of their weight loss goals. Today I will share with you 10 steps to achieve your weight loss goals once and for all.  Along with determination, you need to be committed to follow through with your goals despite what life may throw at you.  If you are truly ready for change, then the following 10 steps to achieve your weight loss goals will finally get you across that finish line.

10 Steps to Achieve your Weight Loss Goals Once and For All

1.  Decide what you want.

What exactly do you want to accomplish?  Make it specific so that it is meaningful to you instead of sounding generic.  So instead of “I want to lose weight” specifically state “I want to lose 30 pounds and gain energy so that I no longer have to rely on caffeine to get me through each day”.  By making your goal specific to you, it makes it more personable so that you may stick to it.

2.  Write it down and be specific.

Don’t merely say you want to lose weight: be specific, add detail. Write down what it is you want.  Name the what and the why.  By writing it down, you have it embedded not only in your head but you now have a visual reminder that you can read and gain motivation from each and every day.

3.  Read your goals everyday, preferably once in the morning and again at night.

Treat your goal as an affirmation and read it out loud to yourself every day — first thing when you wake up and right before you go to sleep.  With life’s many demands, it is easy to get unfocused and push weight loss goals to the side.  However, each time you read your goals out loud, you are recommitting to yourself and reigniting your drive to accomplish your goals.  Very powerful tool.

4.  Set a date.

If you set a date, you are least likely to procrastinate.  Set a realistic date of when you want to accomplish your goal.  From there, set mini goal dates in-between to keep you going in your journey.  For instance, if your ultimate goal is to lose 30 pounds in 6 months, set a goal for each 2-4 week period in between.  For instance, bringing your lunch to work everyday for a week can be a goal.  Walking 30 minutes after dinner 3x per week can be another goal.  Try not to weigh yourself daily or weekly.  In fact, one weigh-in per month is great to track progress without building up an obsession with the number on the scale.

5.  Think of it often.

Take time daily to think and ask yourself, “what else can I incorporate to achieve my goals?”  Make sure your actions and mindset are aligned with your goals i.e. taking the stairs when it’s an option, working out regularly, removing processed foods from the home, etc.  When you keep your goals on your mind, it becomes easier to stay on track and not allow distractions to sabotage your efforts.

6.  Dream and Imagine.

Use the power of visualization.  See yourself enjoying it.  Print out that picture of a real woman who, to you, exemplifies strength and health.  Post it on the refrigerator or on your phone wallpaper and use it as a source of motivation to keep you going strong day after day.

7.  Develop a plan of action.

Plan your work then work your plan.  How exactly do you plan to lose 30 pounds in 6 months?  What workouts will you do?  How often? What foods will you include? Which will you remove? These are all things you need to think about and plan out BEFORE getting started.  If you fail to plan, you are planning to fail!

8.  Do three things daily towards your goal.

Three things done consistently are better than ten things done inconsistently. When we get into the mindset of transformation, our minds tend to over-promise what our bodies can actually commit to action.  Trying to do too much in such a short time is not maintainable in the long run and eventually will leave you running out of steam.  So start with 3 reasonable things to implement and commit to doing each one.  Examples include taking a 15 minute walk during the lunch break at work, hitting up the Saturday Farmer’s Market each week to pick up fresh fruits and vegetables, drinking a liter of water during your work shift, etc.

9.  Stay Positive.

Start your day with something positive.  Make self-motivation as routine as bathing.  Reading your goals out loud is a great self-motivating tool.  Remember, what we think in our heads comes to fruition in reality.  So stay positive, be patient, and take it slowly.  If you are committed daily and make the right choice each time, you will accomplish your goals eventually.  Enjoy the process.

10.  Act like you have already achieved it.

Act your way into a new way of thinking, and think your way into a new way of acting.  “Fake it till you make it.” Studies show that if we act in a way that we want to become, we eventually will some that in which we act.  Watch Amy Cuddy’s inspiring TEDx talk about how body language shapes who you are.  So a shy person initiating a conversation with one person every day can eventually shed the “shy” label with newly found confidence.

BONUS step #11:  Work with professionals who have experience helping others achieve their weight loss goals. A Certified Nutrition Consultant and Personal Trainer make a living off of getting people healthy and fit; they know the steps and the set-backs that past clients experience.  By working with a Nutrition Coach, you can achieve your goals faster and maintain results long term.  The investment in your health and longevity is truly a priceless act.

What do you think about implementing these 10 steps to achieve your weight loss goals?  Any advice you can add to help others? Share below!


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Change the Way You View Diet, Lose the Weight Once and For All: The New Food Rules – What Matters Most

Create Your Own Food Rules

Create Your Own Food Rules

Diets exist to confuse and cause grief and anxiety.  Diets are a temporary eating protocol designed to help one lose weight and get healthy.  In this sense, I am using the word diet to mean restricting oneself to small amounts of food or to eat special types of food in order to reduce body fat — to lose weight, if you will.  Easy definition but good luck in sticking to it.  From my personal experience back in college, any diet I underwent failed me miserably.  Of course while adhering to the diet, good results happened:  I lost weight.  However, restriction only left me ravenous, angry, and anxious — not to mention hungry.  I could stay on the diet for 2 weeks or sometimes 2 months.  Inevitably, like clock work, once off the diet, the weight came back with a vengeance.   I went through the weight loss/weight gain roller coaster for years. Thankfully I have found the solution. Listen up folks.

The way to succeed in this weight loss game is to rethink the definition of diet and act accordingly.  Most people may know that diet can also be defined as the way one eats.  Vegan, Carnivore, Paleo, Vegetarian — these are all types of diets.  Of course, this definition of diet is a bit more complex than just slapping a label on it.  For instance, within the world of veganism one can choose to eat only organic sources of vegetables and fruit.  Or one can choose to not eat much produce and instead eat almost exclusively just nuts and grains. Both are still vegan but vary considerably in terms of nutrient content and the affect such foods may have on weight and overall health.

With that said, I challenge you to define your own diet; define your food rules. What is your way of eating? What are your food rules? Creating food rules shades in the grey making it easier for you to comply long term because of better control and management of what goes into your mouth; hence fully incorporating a lifestyle change — not a temporary diet.  Let’s use the example of driving.  As drivers, we stop at red lights regardless of if we see the police. We can be the only car at the red light at 3am in the morning, but we stop and wait for the light to turn green — then we proceed.  There is no question as to why we stop at red and go at green — these are simply the rules in which we follow; it is ingrained within our minds. Even a 5 year old knows about red-light/green-light.  Imagine applying this simplistic “follow the rules” approach to the way you eat. My my my, just think of the break-thru that may follow:  no more guilt when offered a cookie in the office; no more anxiety about trying to lose 5 lbs before a wedding; reduced stressed which equates to potentially less body fat accumulating around your mid-section.  Win, win, win!

I want to share with YOU a few of the “food rules” in which I abide by and strive to follow because I want YOU to succeed in your journey to excel in your health goals.  Author Michael Pollan’s Food Rules: An Eater’s Manual was my inspiration in adopting this model.  Being the type A personality that I am, having food rules allows me to focus on the bigger things in life.  No longer do I go on diets.  I just eat in ways that fit within the realm of my “food rules” – I eat wholesome foods.  To some, my rules may seem a bit restrictive.  But it works FOR ME.  Make/modify these rules in a way that will work for you and give it time so that you may get accustomed.    If it adds stress to your life, then tweak the rules as needed.  Working with a Nutrition Coach will provide you support as you adopt a healthier way of eating.

My Food Rules

1. Eat food, real food

2. Don’t eat anything your great-grandmother wouldn’t recognize as food

3. Avoid food products that contain more than 5 ingredients

4. Get out of the supermarket whenever you can. Choose farmers markets instead

5. Limit your snacks to unprocessed plant foods. i.e. fruits, vegetables, nuts

6. Serve a proper portion and don’t go back for seconds

7. Treat treats as treats

8. Pay more, eat less. “Quality over quantity”

9. Eat animals that have themselves eaten well

10. Cook

11. Break the rules once in a while.  Obsessing over food rules is bad for your happiness and health

Change the game

Food rules = the new-age way of viewing diet.  In fact, throw the word diet out of your vocabulary and go ahead and adopt the food rules mentality.  Of course you must first create your own set of food rules and follow them unapologetically — the same way you mindlessly stop at red and go at green.

Automate the way you eat, change the way you look. 

What are the food rules you have adopted into your life?  Share in the comments.