Tips to transform your resolution of “losing weight” into a more attainable goal
“Next week I will try again” Sounds familiar? Manyof us find it hard to stick to their “I want to lose weight” New Year’s resolution. Main reason: demotivation related to unrealistic goals. When it comes to weight loss your goals should be SMART: specific, measurable, attainable, realistic and timely!
Specific: Decide on how many kilos you want to lose and HOWyou will lose the weight.Cutting down on junk food? Sugary snacks? Make a plan and WRITE IT DOWN! One advice: don’t rely on online detox/ fad diets, they cause muscle mass loss (which causes our metabolism to slow down), malnutrition and tiredness!
Attainable: Your goal should be achievable. A healthy weight loss is ON AVERAGE 2-3 kg per month for women and 3-4kg for men. So losing 10kg in one month is almost impossible. Why promise yourself something that cannot happen in the first place?
Timely: Set a deadline. For that, set a big goal and divide it into smaller short-term goals. Example: “2kg every month, 10kg by June”. But ONLY FOCUS ON THE SMALL GOAL!If your goal is 15kg, you might give up if you only lose 3kg in your first month. But when you set a goal of 2kg/month and lose 3kg, you feel happy and motivated to continue!
Realistic: Your goal should be realistic FOR YOU. It is possible to lose 3kg, but CAN YOU do that? You have to check your abilities.. Setting difficult goals and not seeing fast outcomes also results in discouragement and quitting. You need to see yourself reaching the goal without being overwhelmed!
Measurable: Track your weight loss. Keep a record. DONTweigh yourselfeveryday or week.Observing only minor fluctuations in your weightis discouraging. Measure every month or 2 weeks minimum.
Losing weight is a journey: be positive and patient.Remember to give yourself time because If you lose weight quickly, you will gain them back quickly!Easy come, easy go!
By Dona Maria Mesmar
B.Sc. In Nutrition & Dietetics, American University of Beirut, Lebanon
M.Sc. in Human Nutrition, McGill University, Montreal, Canada
This article offers general advice and may not be applicable to you. Before making any changes to your diet, be sure to consult a qualifiedhealth-care professional.