Tips for setting and meeting your weight-loss goals

You've made the commitment to lose weight. But before you start, set goals that are realistic, specific and measurable.

No one can make you lose weight. In fact, increased external pressure — often from people close to you — may only make matters worse. Likewise, trying to lose weight to satisfy someone else rarely works either. You must want to make diet and exercise changes to please yourself.

Of course, this doesn't mean you must do everything alone. Your doctor, a registered dietitian or another health care professional can help you develop a plan to lose weight. And do ask for support from your family and friends — the people who know you best will likely be happy to provide encouragement.

Getting ready
It takes a lot of energy to change habits, and you want to be sure you're focused on the matter at hand. Timing is crucial, often making the difference between success and failure. Look honestly at your life and what challenges you're facing, such as work-life balance, relationship concerns or final exams.

It may be important to resolve some of these issues as a first step to achieving your weight-loss goals. If these issues require much of your attention, then set your goals for change accordingly. You can fit change into a busy and challenging life; you just need to do it in smaller steps. Choose a definite start date within the next month. Once decided, don't put off that date for anything.

Setting goals
Successful weight loss requires lifestyle changes, so set process goals — eating healthier and exercising more regularly — as opposed to outcome goals, such as losing 50 pounds. And make sure your goals are realistic, specific and measurable — I will walk 30 minutes a day at least five days a week, for example.

Once you have set a goal, ask yourself how confident you feel about being able to meet that goal. Rate your confidence on a scale of 1 to 10, with 10 being very confident. If your rating is less than a 7, adjust your goal to make it more likely you'll be successful.

Consider all the options when choosing a lifestyle-change goal, then focus. Look at a realistic eating plan that factors in plenty of water, fruits and vegetables. What changes can you put in place to make your diet fit the plan? Or focus on eating triggers. Are you a mood eater, a stress eater or a habit snacker? This may be the place to start.

Perhaps you want to begin by increasing your exercise. Think about the details of your exercise plan, how often, where, when and how you'll do that. Successful weight loss and weight management contain all of these lifestyle changes, but you'll be most successful if you select one area of change and work on process goals for six to 12 weeks, then follow with another area, building on each success as you go.

Write everything down in this planning phase. And go through all the details. When and where will you do it? How will it fit into your schedule? What are the potential roadblocks, and how will you deal with them?

Start small. Remember that you're in this for the long haul. You're making lifestyle changes, and these goals are your first steps in that direction. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.

Planning and envisioning success
Your old habits may be so ingrained that you practice them without thinking. Your new habits need a chance to become as automatic as your old habits. This can be challenging in certain circumstances, but you can help yourself by knowing your triggers and anticipating them, then make a plan to help you stay on track.

For example, suppose you've been invited to a party where tables will be lavishly set with fine foods. Before leaving the house, you might decide how many treats you'll allow yourself at the party. You could eat something healthy at home, so you won't be tempted by the party food. Once you're there, instead of heaping your plate, you choose to take small portions of only a few items and leave space between them on your plate. You eat slowly and truly savor the flavors. If you're still hungry, you return for more fruit and vegetables.

You can use mental images to increase your chance of success. Envision the benefits of exercise in ways that appeal to you. As you're walking laps at the local high school track, think of yourself hiking along the trails of your favorite park, crossing the finish line of your first 5K walking event, or enjoying the feel of your toned calf muscles.

Accepting setbacks
Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. When you have a setback, instead of giving up entirely, simply start afresh the next day. Remember that you're planning to change your life and that healthy weight loss comes slow and steady — 1 or 2 pounds a week. Changes won't happen all at once, but the results will be worth it.

ref: www.mayoclinic.com