Big Results Being With Small Steps

How often do you step on a scale? How does it make you feel?  That simple act of stepping on a scale can bring a vast range of emotions. Disappointment, despair, determination to get the scale moving can happen if the scale is moving up, elation and victory if the numbers creep down. 

If you're not a regular weigh-er or are avoiding the scale, a step up may also be a wake up!  If that step up to the scale brings a number your not happy with,  here are a few tips to make the scale move down!

1. START NOW AND START SMALL

You gained weight…it’s a bummer, but you can’t dwell on it, or pacify it with chocolate!  Move forward. Instead of saying “tomorrow will be the day I start", just begin. Once you start you are closer to finishing. Most people love that post workout high,the feeling of accomplishment and endorphin rush, but the toughest part is beginning a workout. 

Apply the same philosophy to food and goal setting. Instead of focusing on the 80 total pounds you want to lose, put your energy towards the five pounds you can realistically lose in a month.

The most exciting part is, if you’ve fallen off the wagon completely, taking a few small steps typically results in changes pretty quickly. That gets the momentum moving!

2. LOSE THE GUILT

It’s easy to feel ashamed, guilty and embarrassed if you’ve gained or regained weight. Weight gain happens, so shift your focus from the past and set your sights on the concrete actions you can take to move forward.

So instead of beating yourself up over that cup of ice cream you ate late last night, instead focus on what you are going to do tonight.  Make attainable goals and celebrate yourself when you’ve hit them – strive for progress, not perfection. 

3. CONSIDER HELP FROM THE PROS

My fitness lifestyle begin over 25 years ago. A crisis arose as I had recently given birth to my firstborn and was scheduled to be in a wedding.  At the bridesmaid fitting, I couldn't fit into the dress!  A trip to a local gym, a new fitness plan began, the dress fit at the wedding and a lifestyle of health began....all from seeking help. 

Whether it’s a personal trainer, nutritionist, medical doctor or therapist, it can help to have someone holding you accountable.If you have preexisting conditions, are trying to lose more than 100 pounds or have a BMI of 40 or greater, consulting a doctor ensures you are embarking on the plan that is best for your health.

4. MAKE A MEAL PLAN

It’s always helpful to plan out your meals when you first start to prevent you from falling back into old bad habits. If you love to cook, try to incorporate as many veggies as possible into every meal (even breakfast).

5. REACH OUT TO FRIENDS

Tell your family and friends you are working on your weight-loss goals. They may want to join you, and even do a challenge together. Your family can also create an environment that’s more hospitable to your goals by keeping junk food out of sight or better yet, not bringing unhealthy food into the home in the first place. Sometimes it just helps to have someone to vent to.

Weight gain happens and weight loss is hard work, but don’t give up or feel defeated if you are struggling: Little steps lead the way to great changes. Daily diligence in the key to stay on track.