Monday, September 7, 2009

Weight Loss Challenge #1

To get things started… this weeks challenge will be more of an exercise for your mind than your body.

Looking at your end weight loss goal can be intimidating. If you have a lot of weight to lose, realistically, it could be a long road ahead until your reach your goal weight. It is important to reward yourself throughout your weight loss journey to stay motivated.

Stay motivated in your weight loss efforts by giving yourself small rewards throughout the process. Break your goals into smaller and more manageable chunks. First, set up your long-term and short-term goals for your weight loss efforts. These goals should be personal and focus on the things you need the most improvement on.

Long-Term Goals

Long-term goals are important for the big picture. You should have a vision of your final goals. What is your goal weight or size? What will it feel like when you reach this goal?

Examples of long-term goal rewards include:
A weekend vacation or cruise, a new wardrobe in your new and smaller size, update your look.
A large piece of workout equipment.

Short-Term Goals

Short-term goals can be all the bits and pieces that collectively bring you to your long-term goal. They can be related to weigh loss, food, exercise, water intake and other areas of personal improvement. The key with short-term goals is to set small, achievable goals and reward yourself as often as possible. Create a chart to track your progress and watch as your rewards quickly add up, giving you another reason to stay on track.

Some examples of short-term goals are:
Reaching a weekly cardio limit, staying within your daily calorie range, drinking 8 or more cups of water per day, reaching a 5-pound weight loss, reaching a 5-inch loss according to a tape measure, creating and completing challenges.

You have to break the habit of rewarding yourself with food. It will be easier to adapt if you put something else in its place. The reward should be pre-determined and something you are willing to work for. Rewards should not consist of food.

Examples of small rewards include:
Workout clothes, Running shoes, A massage, A manicure/pedicure, A book, CD or DVD, Dumbbells, medicine ball or resistance bands, Heart-rate monitor watch, Craft supplies

Soon you will work harder and stay on track because you will look forward to treating yourself to these rewards as you work towards your long term weight loss goal.

Your challenge this week is to make yourself a list of:
Short term goals and rewards
Long term goal and rewards
Blog about it and leave a comment on this post with a link to your blog post. Help others get some reward ideas!
(If you don't have a blog, email me and let me know if you want me to share your ideas.)

This challenge is worth 4 points!