Motivational sayings and/or affirmations.

Set goals

Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle.

But not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals can undermine your efforts. Use the following tips for creating goals that will help you reduce weight and improve your overall health.


Focus on process goals

Goals for weight loss can focus on outcomes or the process. An outcome goal — what you hope to achieve in the end — might be to lose a certain amount of weight. While this goal may give you a target, it doesn't address how you will reach it.

A process goal is a necessary step to achieving a desired outcome. For example, a process goal might be to eat five servings of fruits or vegetables a day, to walk 30 minutes a day, or to drink water at every meal. Process goals may be particularly helpful for weight loss because you focus on changing behaviours and habits that are necessary for losing weight.


Set SMART goals

A good goal-setting strategy is the SMART goal checklist. Be sure that your weight-loss goals — whether a process goal or an outcome goal — meet the following criteria:

  • Specific. A good goal includes specific details. For example, a goal to exercise more is not specific, but a goal to walk 30 minutes after work every day is specific. You're declaring what you will do, how long you will do it and when you will do it.
  • Measurable. If you can measure a goal, then you can objectively determine how successful you are at meeting the goal. A goal of eating better is not easily measured, but the goal of eating 1,200 calories a day can be measured. A goal of riding your bike is not measurable. A goal of riding your bike for 30 minutes three days a week is measurable.
  • Attainable. An attainable goal is one that you have enough time and resources to achieve. For example, if your work schedule doesn't allow spending an hour at the gym every day, then it wouldn't be an attainable goal. However, two weekday trips to the gym and two weekend trips might be attainable. If a particular type of exercise, such as running, is physically too difficult for you, then running every day would not be an attainable goal.
  • Relevant. It's important to set goals that are relevant and meaningful to you and where you're at in your life right now. Don't set goals that someone else wants you to obtain. Ask yourself what's most important to you, and then determine your goals. Is weight loss a priority for you? If so, ask your doctor to help you determine a daily calorie goal based on your current weight and health.
  • Time-limited. Pick your goal and set a deadline accordingly. For example, if you want to lose 10 pounds (4.5 kilograms), circle a finish line on a calendar and strive for that. Giving yourself a time limit can motivate you to get started and stay on course.

Long-term and short-term goals

Long-term goals help you focus on the big picture. They can shift your thinking from simply being on a diet to making lifestyle changes. But long-term goals may seem too difficult or too far away. You may benefit from breaking down a long-term goal into a series of smaller, short-term goals.


If your outcome goal is to lose 15 pounds (7 kilograms) in three months, you may break it down into separate goals for each month, perhaps 7 pounds (3 kilograms) for the first month and 4 pounds (2 kilograms) for each of the last two months because early weight loss is often faster. An example of a process goal might be to walk 30 minutes a day. If you currently don't walk regularly at all, you may want to walk 15 minutes a day for two weeks and then add five minutes to your walk each week.

Allow for setbacks

Setbacks are a natural part of behaviour change. Everyone who successfully makes changes in his or her life has experienced setbacks. It's better to expect them and develop a plan for dealing with them. Identifying potential roadblocks — a big holiday meal or an office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.


Reassess and adjust your goals as needed

Be willing to change your goals as you make progress in your weight-loss plan. If you started small and achieved success, you might be ready to take on larger challenges. Or you might find that you need to adjust your goals to better fit your new lifestyle.
 
1580871056249.png​
 

I had to watch this video as part my psychology subject at uni and it gives a bit of insight into positive thinking.
 
Thanks, Tru - food for thought. I wonder how much the tendency to hold to negative views might be culturally specific - or even era-specific.
 
Taken from- 10 tips for managing anxiety during COVID-19 - Black Dog Institute
"Feeling anxious in certain situations can help us avoid danger, it’s how we’ve evolved to keep ourselves safe. Even if you are not typically an anxious person, it’s common to feel some anxiety during periods of change or uncertainty.

If you’re feeling anxious or worried during this time, you’re not alone. Anxiety is normal, and in some cases it can be helpful. For example, research during past pandemics show that people who worry are more likely to do the things that help to keep the virus at bay, like frequent handwashing.

However, sometimes anxiety can be unhelpful. Here are some practical ways that you can keep feelings of anxiety at bay if you are starting to feel overwhelmed.

1. Channel your anxious energy into action: get informed, plan, and prepare
We often feel anxious when events feel out of our control, and when we think we don’t have the capacity, skills or ability to cope. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail.

Instead of worrying, try your best to focus on what’s under your control. Equip yourself with the facts about COVID-19 from trusted sources. Follow government advice and make a plan about what you and your family will do if you need to be in isolation, or quarantine.

2. Limit or avoid unhelpful media and misinformation
Being exposed to constant, alarming, anxiety-inducing stories convinces us that there is something to panic about, and further perpetuates myths, rumours, misinformation, uncertainty and anxiety. The more we read and hear about it, the more frightening it becomes, and the less chance we have to distract ourselves and do things that can take our minds off it.

Although it might be tempting to keep informed, or difficult to escape, limiting your exposure to media, news, and social media about coronavirus will help quell the panic.

3. Cut down or stop the behaviours that are fuelling your anxiety
There are certain actions, when performed frequently, that can fuel anxiety about health, and germ-phobia. Focusing too much on bodily symptoms, and relying on “Dr Google”, can consume one with anxious thoughts and panic.

Being aware of these behaviours, understanding how they’re making you feel, and replacing them with more helpful coping strategies can alleviate disproportionate feelings of anxiety.

4. Stay focused on the here and now, taking each day step by step
Try to focus on the here and now- not the past and not the future. Live in the moment and take one day at a time.

5. Be aware of negative thoughts and don’t give them too much power
Just because we’re thinking something, doesn’t always mean it’s true. When you notice yourself worrying a lot, take a step back, and try to let worries pass by without focussing on them too much.

6. Look after your body
Get enough sleep, exercise, eat well, avoid smoking, excessive alcohol and drugs. This will help protect your mental health and immune system.

7. Stay connected with others
It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Try to stay connected to supportive people in your life so you feel less isolated and lonely. You might need try new ways of connecting that you haven’t before.

8. Help other people, be kind, and compassionate
When we help other people, it can also make us feel better. We are all in this together so let’s try our best to be kind and compassionate to each other.

9. Take a breath
When you feel overwhelmed take a few slow, deep breaths to help you calm down. If there are other things that help you relax (e.g., a walk or listening to music) you could try these too.

10. If you’re feeling like you’re not coping, get professional advice
It’s ok to ask for help. If you’re feeling overwhelmed by anxiety, seek professional support. Psychological therapies can be done online, or remotely via phone or videoconferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic.

Importantly, be assured that for most people, the anxiety will be temporary, and will reduce over time, especially once the virus has been contained."
 
I don’t remember where I first heard it, but I have this quote up on my chalkboard where I exercise and keep it in mind as I’m eating:

You don’t have to be great to start, but you have to start to become great
 
The benefits of keeping a diary-
  • Writing (or typing) a diary enables you to become more in tune with your values and emotions, set appropriate goals and cope with difficult situations.
  • There is also a therapeutic element to writing which calms the mind and relieves stress, whether you write about serious issues or simply go over your activities that day. Putting feelings into words changes the way your brain deals with stressful information and makes room for other, more positive thoughts.
  • Committing to writing a diary or journal also creates a sense of achievement, as it gives you something to work on consistently
  • You can go back & see how far you have progressed.
  • You can get feedback & support from your online diary
Furthermore, research has revealed that writing concerns down before performing a task increases performance. Even ten minutes of writing can be beneficial. Organising information meaningfully and writing down the steps to a problem means that you don’t have to remember them all, and can instead focus on positive thoughts. Studies show that under pressure, people who are usually good at holding information in their short-term memory suffer big drops in this type of memory under pressure – so the more help you can give yourself, the better.
 
Thanks Cate, I like that on the diary, it is very true. The diary I have been keeping here is really my first experience with one, and I find what you say to be true. Here is a quote I just saw and liked right away:

“Whether you think you can, or you think you can't--you're right.”

― Henry Ford
 
You must log in or register to reply here.
Back
Top