Tag Archives: scales

Small & Achievable

22 Aug

If I had told myself in August 2009 that I was going to lose 6 stone, get fit, get to a stage where I loved exercise, swim 5k, climb a mountain, sail a yacht, do Race for Life and write a blog about it all, it would never have happened!

  • How many times have you started a diet and told yourself that you’re going to get into a bikini on this year’s holiday when in fact the last time you wore one was in 1996?
  • Or that you’re going to get into that pair of very small jeans that you’ve been keeping in the back of the wardrobe?
  • How about I want to look like the very toned, tanned, 20 something fit bloke who pounds the treadmill in the gym (that was for the blokes by the way!) but you get the idea?
  • And finally if you’ve been told or found out that you are obese or even morbidly obese, that to lose what is an enormous figure is just impossible.

If the goals are too big and unrealistic then you won’t ever succeed, you can’t visualise the end result, that may be years away, you won’t be able to appreciate what you are actually achieving and you are setting yourself up to fail from the start. It will be too overwhelming to comprehend.

As I’ve mentioned before think seriously about how many times you have started a diet, lost some weight and then put it back on, at the time can you remember what were you trying to achieve? Was it a ‘big’ goal?

The trick here is to set achievable goals, something that looks like it might just be possible.

What did I do?  Well I bought the next size down in my normal jeans, of course they didn’t fit when I started, but within a month they did, the sense of achievement was amazing, and this brought with a real sense of motivation, I was then firmly focused on getting to the next pair, I always bought the next pair as soon as I got into them. I still think though that the two best times were fitting into the size 22 ones and then being able to go into Evans, buy the size 14 pair and declare that as this was now their smallest size I wouldn’t be back!

From someone who had no willpower, I found I could walk past the ‘birthday food pile’ in the office or appreciate why the mini bar of Green & Black’s butterscotch chocolate was a better choice than the 2 for 1 offer on the full size bars.

I was celebrating the achievements as they came, I was buying myself something smaller to wear, they did eventually get sold on ebay but hey they did the trick in motivating me and making me feel great about what I’d done.

If you get complimented on how you look, bottle that, when you’re feeling de-motivated, think about that feeling, how good it was and how you want more of it. Think about what being ‘bigger’ means to you, do you want that anymore?

So by small and achievable try some of these:

  • I’ll lose a dress size/an inch in a month – even less if you get overwhelmed by the whole thing
  • I’ll be able to climb the stairs and not be as much out of breath in six weeks
  • I’ll be able to reduce the amount I eat in the evenings or halve my alcohol amounts in a fortnight
  • Be able to swim/run/whatever you’re doing by a small advance each time, not an enormous jump, as you shrink you will be able to increase at a faster pace, remember the Hare & the Tortoise?
  • I’ll feel great because I am doing something – celebrate that, look for the small things that seem easier

You’ll notice I haven’t mentioned actual weight lost, I don’t own any scales, I didn’t weigh myself until I’d lost 3 stones, all the initial shrinkage was monitored through how my clothes felt, it’s well documented that yo-yo dieters will weigh themselves very frequently and become quite fixated on it.  If you only see very small losses on a daily or even weekly basis, you lose motivation, you can’t really see what you are achieving, if you lose 2 pounds one week, then only one the next week, you’re already wondering if it’s all worth it, why if you’re doing the same things in respect to exercise and food why didn’t you lose 2 pounds.  However if you weigh after a month, and you’ve lost 6 pounds, that’s fantastic, you haven’t seen the up and down cycle across the month. Then there is biology, our bodies don’t help us here, we will put on weight due to not being 100% well, what we eat, a woman’s cycle will see weight gain at certain times of the month.

So I see the scales as taking away motivation in respect to small goals, you are taken straight back to that enormous ‘eventual goal’. Of course when I did get on the scales it was a very, very pleasant surprise and I can’t tell you how motivational that was. If you can put the scales away and even better get rid of them. If you do feel the need to weigh use the ones in Boots or at the sports centre and limit it to once a fortnight at an absolute minimum.

If you start off not being a slave to the scales then you stand a much better chance of being able to sustain weight loss too, I know that my weight will fluctuate now,  I’ve had periods of doing a lot more exercise or times when there have been holidays or events where I probably eat more than I would normally do, however by not getting on the scales I’m not feeling ‘punished’, my clothes might feel a bit tight, so I adjust exercise and food again (I’m learning all the time here by the way!).

The motivation that I got each time that new pair of jeans fitted was immense. Even when I first went to the ‘Eat as much as You’ want chinese buffet and I didn’t leave feeling as though I was going to burst because I was now in control of what I was eating was motivation too.

So following on from that a question for you to think about:

  • Are you in control of food or is it in control of you?
  • What are the foods that you feel are stopping you losing weight – for example bread, cheese, chocolate etc?
  • Are you prepared to give them up forever or would you like to be able to still have them in your life?

We’ll look at your answers later…as ever be honest with yourself!

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