When I asked all my classes who made a resolution for 2012, I was surprised to see only 10% of the classes made one. When I asked why some did not make a resolution, they said they were sick of trying to lose the same 10 lb. for the last 10 years.
“Where in the plan did you feel like you fell off?” I asked. Blank stares were the response. Laughing, I asked, “What is the plan you’re using to lose the 10 lb.?” Again, blank stares.
This really got me thinking–maybe some people don’t know how to make a plan. After all, there are many steps between your current weight and your goal. Here are some suggestions to help you craft a plan that will get you there.
1. Set a reasonable goal date. Safe weight loss is no more than 1.5 lb. to 2 lb. per week. If your goal is to lose 10 lb., choose a goal date that’s at least 6 weeks away. Giving yourself more time is fine, for instance, 10 lb. in 3 months. Whether you’re shooting to drop the pounds for a social event or a personal goal, make sure you’ve given yourself a reasonable amount of time. 2. Break down the goal into three parts. Set three smaller mini-goal weights and dates. Make sure that at the end of the first week, you reward yourself–but don’t turn to food as a reward. Instead, treat yourself to a mani-pedi or a new workout outfit to keep you motivated.
3. Schedule your workouts for the week. Get a monthly planner which allows you to plan out your schedule. Make your workouts just as important as a meeting or a doctor appointment. If you plan on working out after work, make sure to take a gym bag with sneakers and workout clothes with you when you go to work in the morning. If you go home first, chances are you will not come back out for your workout, especially in the cold winter months.
4. Schedule your meals. Preparation and time are major factors when deciding what to eat during busy work weeks. Commonly, many will just grab whatever is close and already prepared, which may not always be the healthiest of choices. Instead, think ahead. On Sundays, prepare meals that can be refrigerated and heated up quickly. For lunches and snacks to bring with you to work, save money and time by preparing them the night before. It’ll be one less task in the morning, and it’s guaranteed to be healthier and more affordable than buying something on-the-go.
5. Ask a friend to hold you accountable. When you have made a resolution, like weight loss, it is important to share your goal with a close friend, family member, or fitness mentor to help keep you accountable. Allow your friend to ask you each week whether you’re sticking with your goals.
Follow these steps, and you’ll be on the road to success!
Trainer Tip by Kara Buono, certified personal trainer and class instructor at Lucille Roberts Commack and Bayshore.
