Whether you want to lose 7 or 70 kgs, your weight loss goal can feel daunting. It’s easy to get overwhelmed by your long term goals so the key is to take one step at a time.

Once you have set your goal, it’s time to mentally set aside your desired outcome and to concentrate on the day to day process.

1. Don't focus on your weight loss goal.

Instead, take small and achievable actions like:

• Parking further away from the supermarket so you get an extra 5 minutes of walking,
• Eating a peach when you would normally have a brownie, and
• Replacing a side order of hot chips with steamed vegetables.

2. Don't regret the past or live in the future.

It’s impossible to live in the future and it’s impossible to live in the past. Regretting past actions will only waste your time. Planning for the future is worthwhile but without action planning is of little help. Now is the time to focus on making a change.

3. Don't be overwhelmed by your cravings.

If you have cravings for particular foods, just tackle each craving one at a time. For instance, if chocolate is your weakness, try substituting a healthier snack when you get a craving for chocolate.

4. Don’t stress about the big picture.

Don’t think about defeating your cravings for chocolate, just think about eating something other than chocolate in this particular instance.

5. Don’t think of healthy eating as something you ‘should’ do.

We are much less likely to do things if we think of them as things that we should do. We are much more likely to do things that are aligned with how we identify ourselves. Think of yourself as a healthy eater. If you define yourself as a healthy eater, then eating healthy is in line with your mental image of yourself. Then, each time that you eat healthy foods, you reinforce that mental image of yourself as a healthy eater and you make the thought truer and truer.

6. Don’t take your health for granted.

Studies have shown that gratitude can help improve your mental strength, self-esteem, sleep and psychological health. All of these benefits enrich the quality of your life and make losing weight easier.

Make expressing gratitude a habit you routinely engage in to improve your life and to help you lose weight. Whether you make a habit of mentally reviewing the things you’re grateful for, or if you keep a gratitude journal, take a few minutes every day to think about the things you are grateful for.

 

Regardless of how big your weight loss goals are, concentrate on what you can do today to move yourself towards your goal. Don’t stress about your destination, just take one step at a time and enjoy the journey!