This post was written by Dr. Brian LaMar, Parkview Weight Management.
There are many reasons people struggle to keep up with their weight loss goals long-term. Each individual’s objectives and resolutions are different. It can be hard to know exactly where to start, and often we compare ourselves to others or try to follow exactly what someone else has done. But by defining attainable personal goals, you can forge your own path and stay committed to your weight-loss journey.
Setting yourself up for success
In this planning stage, there are some initial tactics people can try in order to start off on the right foot when it comes to weight loss and establishing a healthier lifestyle:
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Start with one or two small, achievable, realistic goals, then build on them after they are met. Often, we start off too big and try to change everything at once. While initially this may work, it can easily lead to burnout and make it easier to fall back into old habits.
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Be flexible. Things may change based on what you have going on in your life. If you need to adjust or modify your goals, you can!
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Set incremental weight objectives and avoid focusing too much on your endpoint, as this can sometimes be discouraging.
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Acknowledge the non-scale victories! Metrics like feeling more energy, sleeping better, or even noticing your clothing fitting differently are just as important and can mean more than the number on the scale.
It’s a marathon, not a sprint
One limiting sentiment many of us experience is the feeling that we have to change our whole lives to lose weight. In reality, small changes make a big difference. You don't have to overhaul your routine to see progress. Remember to:
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Keep it simple. Start with what you can realistically accomplish. If you go into something knowing that you will not be able to stick with it, then we need to reevaluate these goals.
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Ask for help and use resources. Chances are, someone you know has previously tried to lose weight or is also considering getting started. Get an accountability partner to help keep you on track. spouse, family member, friend, coworker or join a social media group.
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Use supportive technology. There are many tools available online, such as apps for tracking food intake, exercise regimens, meal-prep ideas and more. Your personal devices and wearables often already have these features built in. These services can help you get started or stay accountable as you work toward your goals.
Put your goals at the front of your mind
Staying consistent is often easier when your goals or resolutions are visible. Consider:
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Setting reminders on your calendar or phone
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Writing down goals and putting them on your fridge or mirror
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Using tracking apps to help keep you monitor progress over time
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Tell others about your goals and ask them to check in to see how you are doing
Troubleshooting pitfalls
Getting discouraged or frustrated by not seeing results is also a common reason you may stop pursuing your goals. This makes sense – if you’re putting in the work, of course, you expect to see results. Before you give up, take a step back and think through what may or may not be working well. Ask yourself:
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Do I have time for 15-30 minutes of extra activity?
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Have I tracked my calories to ensure I am maintaining a calorie deficit and seeing weight loss?
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Have I been getting enough sleep?
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Is there something bothering me or causing stress?
It’s important to take time to reflect on all factors that can impact your success. We often forget how little things add up throughout the day, and you may only need to make minor adjustments to regain momentum.
Find support
Parkview Weight Management meets patients where they are to develop a plan to help them reach their goals. Patients may benefit from one-on-one meetings with registered dietitians, individualized mental health therapy or, if needed, medications to support diet and lifestyle changes. By meeting regularly with patients, Parkview Weight Management helps keep them on track to lose weight in a healthy and sustainable way.
Visit our website here to learn more. If you are ready to schedule an appointment, call our office at 260-425-6390.
