When the thought occurs to you to lose weight, people rarely take a beat to make a wellness plan before leaping into action. However, according to health and fitness expert Michelle Bridges, the trainer famous all over Australia for the miracles she works on that country’s version of The Biggest Loser, you may be doing your wellbeing a disservice by skipping the planning stages of a weight loss programme. Bridges points out, ‘I’ve seen clients drop eight pounds during the planning stages because they are becoming more conscious and they are getting real.’ So, before you load up on celery sticks and sign up for the gym, take a look at these tips for planning a weight loss programme.
1. Make a “Why” List: ‘Grab your iPad or a journal and write down all the reasons you want to lose weight,’ instructs wellness expert Betsy Stephens. ‘Think of this as a bucket list for your future, slimmed-down self. What would you do if you were to whittle away those extra pounds? Go to your next college reunion? Hike Machu Picchu? Have more sex with your husband? Lower your cholesterol and live a long, healthy life? Bottom line: It’s hard to stick to healthy habits over the long haul if you don’t know what real, bigger rewards you’re working toward every time you, say, pass up a cookie.’
2. Do a “Body Scan”: Stephens notes, ‘This may be hard to believe when you’re staring in shock at the scale in the doctor’s office or your bathroom, but those three digits staring back at you aren’t everything. In fact, the reason we often give up on weight loss—sometimes weeks, sometimes hours after the Yikes! moment—is our focus on the pounds…It’s important to know a few other baseline numbers before starting your slim-down plan; some weeks, the scale won’t budge, but you can look back at all these stats and gauge your progress: A) The circumference of your chest, waist, hips, and thighs. B) Your clothing size (stretchy pants don’t count). C) The time it takes to run/walk a mile. D) The number of push-ups and sit-ups you can complete in one minute.’ That way, if one number doesn’t go the way you want it, you have four others to fall back on and celebrate your progress.
3. Find Your Fab Four: ‘You probably won’t get the all-in support you’re expecting from friends and family,’ cautions Stephens. ‘So make sure you have at least four key people on your side as you approach weight loss: A) One person to be your partner in crime: say, a workout buddy who will meet you for a post-dinner walk. Ideally, this is someone who’s trying to lose weight herself. B) One person to cheer you on: someone you can call to celebrate your every milestone. C) One person to act as a role model: a friend who has, for as long as you’ve known her, seemed to have a health halo over her, knowing exactly which entrée is the smart choice or which cereal to buy. Observe and copy her! D) One person to be your mentor: a pal who’s lost weight in the past and has kept it off—and will let you check in with her regularly to share your progress, help you stay accountable, and get through moments of weakness. (She knows, because she’s been there).’
However, Susan Albers-Bowling, PsyD, a psychologist at the Women’s Health Centre at Cleveland Clinic, cautions that you should choose your dream team wisely. ‘Be careful not to recruit that friend or relative who will ultimately be the one to say, “Eh, you’ve worked hard all week. Surely it’s okay to finish off this box of Oreos with me.”’
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