Most people who set out to lose weight, approach it as a one-time, heavy hit endeavor. Do this diet or that one with gusto, then go back to life as normal, or a modified “livable” diet for a while afterwards. But what would happen if we approached it like we did a new business, or even an important meeting?
Except for rare occasions, one would not think of doing either without a goal or a plan. The first step is the goal. A goal must be measurable and include a target date. You can’t just say “I’m going to lose weight this year”, it’s too ethereal. It is better to say “I’m going to lose 10 pounds by March 1st”. Take it in realistic chunks. If the date is too far off, it won’t be real enough and you’ll lose steam. Set it up in multiple weekly, monthly or quarterly results (real weight loss numbers), that is realistically achievable – which is another component of a good goal – realistically achievable. Don’t set it too high that you know you can’t reach it.
Another quality of a goal is that there is a cost or consequence at the other end if you don’t accomplish it. If there’s no consequence, there’s no motivation and you’ll just blow past your date/weight goal and say “oh well!”
Lastly, a goal has more solidity if you write it down and tell someone. That someone should be a support and be willing to hold you accountable.
Next is a plan. This would be akin to a business plan, or an agenda for an important meeting. This must be an action plan – what you are planning to do to make this goal happen. A good action plan includes determining the goal (see above), then establishing the strategies. How are you going to eat? What can you eat, what can’t you eat. This needs to be concrete, otherwise, it’s too easy to blur the lines, then blur them again and again until there’s no real diet.
Assign responsibilities for yourself and others too if you can. If you’re not good at shopping without getting things forbidden on your diet, make a list and have someone else shop for you. Get (or assign someone to get) all temptations out of the house (either permanently or while you are trying to accomplish your goal). Who will do the cooking? What will you eat that you can easily prepare for breakfast and lunch (the two meals most abused), as well as dinner?
Next you have to anticipate obstacles. Plan for what could go wrong and put in preventive measures at the beginning, or how you will handle them as they arise. Be prepared to modify them if needed.
There is a saying that if you fail to plan, you plan to fail. Don’t be surprised if you find that losing weight is serious business and if you follow basic business or meeting rules, losing weight will be successful this year!
© 2014 Holly A. Carling, O.M.D., L.Ac., Ph.D.
