The title is one of my favorite mantras. If you want to be successful (at anything, not just weight loss) you need to have a plan on how you will get there.
My goal is to lose 20 pounds (now 16) by the end of this year.
What will I do in order to meet my goal?
I am an active member of Weight Watchers and I will use that program to help me get there.
Now that's a good start on an overall plan, but it's still pretty general as far as plans go. So let's break it down. Good plans are specific. I like to answer these questions at the beginning of a week:
1) What will I do this week to meet my goal?
I will make sure to track everything I eat and stay within my allotted points, and I'll work out to get some extra points.
This is a good start and a good way of reminding myself regularly of what I need to be doing overall, but I still feel I need to be more specific, which is the purpose of the following questions.
2) Do I have healthy snacks and staples on hand in my house and at work?
If yes, good! If no, make a list of what you need and go to the grocery store to stock up.
This one is key. You have to keep the good stuff around. Carrots, apples, bananas, fresh veggies, frozen veggies, lean meat (chicken, pork), Babybel Lights, greek yogurt, berries. If you have the good stuff to reach for, it's easy to quash your hunger in a way that helps you, rather than reaching for pretzels, cereal, beef jerky or whatever is in the candy dish at the reception desk. Stock up on the good stuff!
3) What is my workout schedule going to be this week?
I will lift weights Monday, Wednesday and Thursday. I will run Tuesday, Friday and Sunday. Saturday will be my day off. I may also go to dance class on Monday night. All workouts are at night this week, after work.
Nice! This is specific and includes the TIME for workouts. Mapping out obstacles (dinner at Boss's house, etc.) also allows you to plan for when you can get your workouts in. Which brings me to the next question:
4) Do I have any obstacles coming this week that will be difficult - a party, a work lunch, a trip out of town, etc.?
If yes, plan that day, leaving lots of "free" room for the event. Party in the evening? Have a healthy breakfast and healthy lunch, get a good workout in, and snack on lots of veggies before the party. If no obstacles for the week, pick a day that will be my free day, OR let the week play out knowing I have ONE free day.
Life happens, so an impromptu happy hour may kind of derail you, but let it derail you just for that day and move your schedule around to make it work. You want to lose weight for good, so you have to figure out how to work "staying healthy" in with your life. Go to dinner with your boss, just move the workout to the morning that day, eat well all day, etc. Keep the overall plan in tact, even if you have to move the pieces around.
And finally... you have to have a consistent way of measuring your progress. My method is Weight Watcher meetings. So my last weekly planning question is:
5) Will I be at my Weight Watcher meeting this week - or do I need to find another one to attend?
This may not apply to you, but it applies to me. I have to weigh in and be present at a meeting to get my bearings on a regular basis. Whatever you choose to do to measure your progress, stick to it and measure, even on the weeks you don't want to. ESPECIALLY on the weeks you don't want to!
So you have your general plan, then your more specific plan, and if you really need it you can make a daily plan (I do that, too). My plans are specific, but not totally rigid. But if I don't have a plan, well, I'm just WISHING the weight will come off, and we know how well that goes.
So make a plan, stick to the plan and GET TO YOUR GOAL! :)
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