Are you currently working on a weight loss goal? Instead of focusing on how fast you can get there, focus on how you will get there.
Lay out a clear process with measurable tasks along the way to help you achieve your goal. These small tasks will turn into habits that will not only help you achieve your goal, but help you stay there as well. You can even use a habit tracker to keep track of your consistency and ensure that you are staying on task to meet your goal.
For example, say your goal is to lose 10 pounds. Instead of saying, “I will lose 10 lbs in 2 months by cutting out carbs and desserts for 2 months,” lay out a process like this.
- I will eat vegetables with 2 meals a day every day.
- I will drink 100 ounces of water every day.
- I will make sure I eat 20-30g of protein with every meal.
- I will walk 10k steps every day.
- I will commit to working out 4 days a week.
Habit Stacking
Then, make these tasks easier by stacking them on top of habits you are already doing. Buy vegetables at the grocery store, then wash and cut them. Put them in clear containers when you get home while putting away the other groceries. Buy a 32-ounce water bottle and drink 1 full bottle before breakfast, one before lunch, and one before dinner. Double the protein you are already eating at each meal. Eat 6 ounces of turkey instead of three, eat 2 eggs instead of one etc. Track your steps with an Apple watch or Fitbit or other fitness tracker. Or make a goal to go on two 20 minute walks a day, park further away from stores, make multiple trips around your house when putting away laundry or dishes, walk around when you’re on the phone for conference calls. Get a fitness buddy and join a gym or buy an online workout program together.
Write these tasks down and every time you complete one check it off. You don’t have to be 100% perfect, but just being consistent and doing these things most of the time (more checks than non checks) will go a long way to getting you to your goal of losing 10 pounds and will help you make a lasting lifestyle change.
-Hunter
