I’m slightly worried this post might betray my weirdness, but here is a mental technique I used to help me lose weight once I began to plateau.
Preface: Goals are great. But if you keep making them, and not meeting them – they can be very discouraging. Goals should be achievable, but just barely so.
Step One: Calculate your “Goal Date”
Pick a day 10 days in the future. This is your goal date.
Example: Today is January 22. Therefore, my goal date = February 1.
Step Two: Calculate Your “Goal Weight Range”
Weigh yourself today (in the morning, before you eat or drink!). Subtract two pounds from that weight, but only counting the whole number.
Example: So let’s say today I weigh 165.9, 165.5, or even 165.1 – my Goal Weight Range would be “163 point anything”.
Step Three: Put It on a Calendar
Hold yourself accountable by physically writing or typing your Goal Weight Range on your calendar.
Example: In this case, I would write “163 point anything” on February 1st in my calendar
Step Four: The Mental Work
Every morning while you brush your teeth (assuming you brush your teeth!), take a look in the mirror and remind yourself of your specific goal. Promise yourself that you will make healthy choices, just for today – in order to be one day closer to your Goal Weight Range on your Goal Date.
Realize that you whether you make your goal or not, it’s OK. In any event, you’re going to make good choices today to get there.
Step Five: The Weigh In
Sometimes, you won’t make your weight, and sometimes you will. This is simply what happens when you are close to a healthy weight and losing weight becomes harder.
But here is the key: if you make good choices for a 10 day period, sometimes you will lose one pound in 10 days, and sometimes you might lose three. This is especially true for females. No matter what – you repeat the process on your weigh in day. Always with a two pound weight range as your goal.
Step Six: The Repeat
The key is to do this consistently (and also to be gentle with yourself) until your reach your ultimate goal weight.
What I like about this method is that your goal resets every 10 days. And because we are rounding, sometimes your goal is actually closer to one pound, and sometimes it’s closer to three (depending on your start weight).
Because your goal continues to reset, you can kiss your history goodbye. All that matters is what choices you make today.
Because of monthly hormonal fluctuations (and fluctuations in my eating habits) I personally found that I meet or EXCEED my goals about 3/4 of the time, and usually miss them 1 in 4 times. Over a period of a month – I generally averaged somewhere between 7 and 10 pounds with this method.
If you miss your goal two times in a row, it’s probably a good indication that there are changes you can make to your eating habits if your goal is to continue losing weight.