Mini Goals
A Great Weigh to Success!
Changing Your Attitude About Yourself
Weight Loss Tips
• Learn to love yourself. There are plenty of people in this world who are prejudice against the obese. If we hate ourselves we don’t have chance.
• Do this for yourself. Many times we do this for our husbands, children, parents, friends and it makes it too hard. Instead, lose the weight for you and then if anyone else can benefit from it, consider it an extra added bonus.
• Don’t look at the big picture. If you have a large amount of weight to lose, looking at the big picture can be too overwhelming and cause you to give up. Instead, take a before picture to look at later and then make mini goals of about 10 pounds. For many people, every 10 pounds is one dress size.
• Reward yourself! It takes a lot of time, effort and strength to get in control of your eating habits. You deserve to be rewarded. Plan ahead on what you’re going to get when you make your mini goal.
• Exercise. Don’t think of it as an option, but rather as your job. When you have a job, you’re expected to be there by a certain time and get your work done. If it’s an option, you can take it or leave it.
• Plateaus. You will most likely hit them so expect them and don’t give up! Instead, change things up a bit. Your body gets used to whatever rhythm you’re in if you’re in it long enough, so keep it guessing. Try not to eat the same amount of calories (or points if you’re on the Weight Watchers program) every single day. Change it up. Exercise is the same way. I may walk 3 miles a day 5 days a week, but one day I may go up a huge hill and the next day I’ll go down it. Or you might walk 2 miles one day and 3 miles the next. I started out by walking 1 block.
• Forgiveness. You will most likely have times when you’ll get off track. Don’t worry about it! Just get right back on again. This is the time when you can look back at your progress and see how far you’ve come.
• Be willing to help others. Your success will be obvious to others and they will want to know how you’re doing it. Take time out to share with them and offer assistance and cheer them on as they work towards their goals.
• Permission to eat what you want. Your cravings for the foods you love don’t ever go away (at least not for me anyway), so give yourself a meal off a week to eat what you want. It’s your weekly reward (similar to your mini goal reward) for doing so well and it gives you a reason to work hard all week long.
• Stop the Stink’n Think’n. Get rid of your negative thoughts about yourself.
• Pray for guidance, help and self-control.
• Take it one day at a time. If you need too, take it one meal at a time. Self-control is hard work mentally, emotionally and physically.
• Instead of thinking “I will never lose this weight”, say (daily) I WILL lose this weight.
• Relax. This is not a race, so don’t put yourself under some crazy time limit of losing 40 pounds in 30 days.
• Surround yourself with positive people. It really helps to have people in your life who will cheer you on.
• Know you can do it. Each time you lose 10 pounds you have proven to yourself that you CAN do it.
• Don’t let anyone put you on a guilt trip. Some people feel insecure by your weight loss. It is THEIR problem, not yours. You have enough to worry about.
• Learn to be self-motivated. Don’t depend on others to motivate you.
• Take a Mental Picture: Before you go to sleep at night, picture yourself the way you want to look. After you wake up in the morning, do the same thing.
• Read Success Stories. Reading about others whose weight loss goals are similar to what you need to lose can help with motivation.
• Put up before and after pictures of other successful people.
• Buy an outfit. Buying clothes that are1 size smaller (not 10 sizes smaller!) than you wear and putting them up where you can see it can help with your success. Try it on every week until you can finally get into it comfortably. Remember, every 10 pounds is usually 1 dress size. It will also help you to think positive.
• Do this for yourself. Many times we do this for our husbands, children, parents, friends and it makes it too hard. Instead, lose the weight for you and then if anyone else can benefit from it, consider it an extra added bonus.
• Don’t look at the big picture. If you have a large amount of weight to lose, looking at the big picture can be too overwhelming and cause you to give up. Instead, take a before picture to look at later and then make mini goals of about 10 pounds. For many people, every 10 pounds is one dress size.
• Reward yourself! It takes a lot of time, effort and strength to get in control of your eating habits. You deserve to be rewarded. Plan ahead on what you’re going to get when you make your mini goal.
• Exercise. Don’t think of it as an option, but rather as your job. When you have a job, you’re expected to be there by a certain time and get your work done. If it’s an option, you can take it or leave it.
• Plateaus. You will most likely hit them so expect them and don’t give up! Instead, change things up a bit. Your body gets used to whatever rhythm you’re in if you’re in it long enough, so keep it guessing. Try not to eat the same amount of calories (or points if you’re on the Weight Watchers program) every single day. Change it up. Exercise is the same way. I may walk 3 miles a day 5 days a week, but one day I may go up a huge hill and the next day I’ll go down it. Or you might walk 2 miles one day and 3 miles the next. I started out by walking 1 block.
• Forgiveness. You will most likely have times when you’ll get off track. Don’t worry about it! Just get right back on again. This is the time when you can look back at your progress and see how far you’ve come.
• Be willing to help others. Your success will be obvious to others and they will want to know how you’re doing it. Take time out to share with them and offer assistance and cheer them on as they work towards their goals.
• Permission to eat what you want. Your cravings for the foods you love don’t ever go away (at least not for me anyway), so give yourself a meal off a week to eat what you want. It’s your weekly reward (similar to your mini goal reward) for doing so well and it gives you a reason to work hard all week long.
• Stop the Stink’n Think’n. Get rid of your negative thoughts about yourself.
• Pray for guidance, help and self-control.
• Take it one day at a time. If you need too, take it one meal at a time. Self-control is hard work mentally, emotionally and physically.
• Instead of thinking “I will never lose this weight”, say (daily) I WILL lose this weight.
• Relax. This is not a race, so don’t put yourself under some crazy time limit of losing 40 pounds in 30 days.
• Surround yourself with positive people. It really helps to have people in your life who will cheer you on.
• Know you can do it. Each time you lose 10 pounds you have proven to yourself that you CAN do it.
• Don’t let anyone put you on a guilt trip. Some people feel insecure by your weight loss. It is THEIR problem, not yours. You have enough to worry about.
• Learn to be self-motivated. Don’t depend on others to motivate you.
• Take a Mental Picture: Before you go to sleep at night, picture yourself the way you want to look. After you wake up in the morning, do the same thing.
• Read Success Stories. Reading about others whose weight loss goals are similar to what you need to lose can help with motivation.
• Put up before and after pictures of other successful people.
• Buy an outfit. Buying clothes that are1 size smaller (not 10 sizes smaller!) than you wear and putting them up where you can see it can help with your success. Try it on every week until you can finally get into it comfortably. Remember, every 10 pounds is usually 1 dress size. It will also help you to think positive.
Copyright . Melissa Henry. All rights reserved.
