When you set a weight loss goal for yourself, your intention is to reach that goal. Just "intending to" is not enough. And simply setting a goal is also not enough.
One thing you need to do right up front in addition to stating your goal and having a sincere intention is have a plan The plan is what you will use to implement your intention so you can reach the goal you set. In your plan you will specify when, where, how, and what weight loss steps you will take to move from where you are now to your final destination. You will plan out your weight loss routine and all that involves before you even begin the process of taking any action steps toward your weight loss goal.
The plan goes like this. You consider in advance the different situations you will find yourself in as you pursue your goal of losing weight. You can think things like: if such and such happens, then I will do such and such. When you plan out this kind of an if/then format, you will know beforehand how to behave in these upcoming situations. Instead of having to stop and think and come to a decision on the spot, which is often hard to do in the moment, you will be already with your planned actions.
Planning ahead like this will mean fewer mistakes, fewer hardships, and much less effort on your part. Because you are prepared, you are more likely to behave in just the way the situation demands. The net result will be a more efficient and enjoyable weight loss process.
Trisha has just made an important goal for herself: "I am going to try not to turn my everyday frustrations into a snack attack at night."
But she hasn't made a plan yet. Using the when, where, and how concepts can you conceive of a good plan for her goal? (Hint: See if you can anticipate the "high risks" of different situations that Trisha may encounter and plan for ways to get Trisha ready to get successfully through these situations.)
blog post from OCT 28 2009