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{Weight Watchers Weekly Weigh-In} When It Comes to Weight Loss, Small Changes Add Up to Big Results

Posted Sep 09 2012 5:38am

Small Steps

Small Changes Over Time Create Big Weight Loss Results

Photo: Flickr – English 106

The topic of last week’s meetings was getting back to routine now that fall’s right around the corner.

And it turns out that the best way to make positive changes to your life is slowly and steadily, one small step at a time.

I liked the way one leader approached this week’s topic: She had members complete the following statement, “In order for me to be successful with my weight loss, my routine must include…

Members came up with lots of great ideas which generated an interesting and motivating discussion.  (So, I told her how much I liked the approach and that I intended to steal use it the next time a similar topic rolls around :-) )

The truth is that there’s NO ONE thing that results in significant lasting weight loss. It’s lots of little changes to your habits and attitude that get you to your goal.

And the best way to get there is with little changes. Baby steps. Set a goal and achieve it… and then another …and another.

I took a slightly different approach with my meetings. We began by discussing goals. First we talked about what makes a good goal…

Positive. ”I will bring fruit as a healthy snack each day.” is a better goal than “I will avoid trips to Circle-K for sodas and snacks.” You want to focus on what to do instead of what NOT to do.

Specific. Not too vague. “I will exercise is too vague.”  ”I will get up and take a 30 minute walk before work on Monday, Wednesday and Friday.” is much better.

Achievable. Now that we have rolled into September, setting a goal to lose 50# by Christmas is not realistic so don’t even go there. You want to set yourself up for success.

So, choose one thing to focus on until it becomes a habit. And then choose another. And another….

The smaller the change the more likely you are to achieve it.

Then I had members choose a goal and write it down and then choose one single action step toward achieving that goal.

Then we shared what they had plotted out for themselves.

One member set a goal to exercise more and set an action step of walking after dinner each night. Another member made it a goal to take a healthy lunch to work each day and made her initial action step buying small plastic reusable containers to pack her meals in for good portion control.

I shared my plan to work on slowing down my eating pace . I’m getting pretty good about eating healthy balanced meals and managing my portions through measuring and using small dishes. But, I still eat too fast. So, I’m working to slow down my pace. Before digging in I’m taking at least 3 deep breaths and then I’m working to put my fork/spoon down between mouthfuls.

I’m also asking myself during my meal, “Are you still hungry?” (which is what the French ask their kids according to the great book, French Kids Eat Everything ) and trying to stop when I’m not, instead of eating till my food is gone and/or I’m full. It’s an ongoing practice and I have a LONG WAY TO GO, but it’s a worthy endeavor to try to reconnect with my inner cues.

Quote of the Week:

The key to long-term success is small changes. They add up over time. The most important thing is to keep moving forward and never give up!

Tracking Results:

  • Weighed in under goal.
  • Met my good health guidelines – liquids, vitamins, healthy oils, fruits and veggies, lean proteins, nonfat dairy
  • I didn’t earn all my activity PPVs this week. I somehow managed to tweak my back and was in a lot of pain for 3 days. With my history of severe low back pain and sciatica, nothing scares me back into respecting my body quicker!
Notes & Observations:

What small changes have you adopted to assist with meeting your weight loss/maintenance goals?

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