Plan to slip up at least once.
It’s important that we have a plan for getting back on track and making sure that we don’t view a slip up as a complete failure. Studies show that 58% of those who did stick to their New Year’s resolutions and achieved their desired goals slipped up at least once in the month of January.
We need to make sure that we set measurable and attainable goals, in fact the more specific we can be, the better. For example if someone has decided that weight loss is their New Year’s resolution and decides losing 50 lbs is their goal, then rather than see it as one big goal they should set a bunch of easily attainable 5 lb or 10 lb goals. Start with losing 5 lb in the month of January. This could be followed by 10 lbs in February and so on until the desired goal is achieved.
If by chance during the month of January you had a moment of weakness and ate “that entire tub of ice cream,” don’t say that you have failed and quit. Look at it for what it was…a MOMEMT of weakness, and resolve to try and stay focused and to find the strength not to give in to that temptation again and continue on. If you slip up again, resolve to focus even harder and try to be stronger. Do not let one or two little slip-ups ruin what could be a fantastic experience.
As the person progresses and succeeds then a monthly reward could be in order. I hate using food as a reward so going out for a big celebration dinner is not a good idea but giving yourself a gift certificate from your favorite clothing store would be a great idea, especially given the fact that after losing the 50 lbs the person is going to need a new wardrobe and what better way to get started than have a number of gift certificates already built up and in the bank so to speak.
Believing in your own ability to make the desired changes can at times be difficult, so what I encourage people to do is to emulate people who climb tall mountains like Mt. Everest and how they go about it in stages. These professional climbers do not get to the top in one single climb, but rather they do it over a number of days and weeks and it’s the same with fitness. Anything to do with fitness be it weight loss, weight gain or getting more definition is something that will take time but the end results are well worth the effort. I hope that you enjoy your journey and I look forward to seeing you “at the top.”
January 6, 2008 at 5:52 pm
good word of wisdom very true
January 13, 2008 at 8:12 pm
I think this was my undoing in the past. beating myself up and losing focus over missing a workout or cheating on a meal. Not this time though. More mental toughness. You hit the nail on the head.