Often people associate diets with setting a goal for total weight loss. That’s fine, if you are one of those people that can stay motivated to pursue a bigger long-term goal (you would often be in the minority).
However, let’s look at what happens to some people:
· They are motivated initially to lose weight.
· They set their goal, let’s say 10 kg. Then they spend time fantasising or imagining what it might look like when they reach this goal.
· They might even play back conversations they will have with people “Wow, you look great!”, “You look so different”.
· People even envision trying on new clothing and seeing themselves as a slimmer version.
This is fine if that works for you. But as a psychologist, I recognise that everyone has different motivations and different ways of pursuing bigger goals.
After week one, let’s say a female client is highly motivated by her 1 kg loss. It’s exciting and she feels she is on her way to reaching her 10 kg goal.
Week two, she has lost 200 grams. She feels despondent and says to herself:
· “I knew this would happen.”
· “I just can’t diet.”
· “I’m no good at diets and it’s always going to be this way.”
She opens the fridge, sees the vanilla ice cream and is disappointed by her attempt to diet.
In coaching, health and counselling psychology, many of us encourage clients to set small incremental goals that feel easier to reach; rather than a far away target.
Here’s an example:
· What is something specific you want to change or do differently?
· What does it look like now? (Rate 1-10).
· What do you want it to look like? (Rate 1-10).
· How will you know when you reach your target number?
· What will it look like? What will be different?
· What will others notice?
· Now if you were to move up one number next week (say a 5 to a 6), what would that look like?
· The week after?
I encourage people to break their goals down every week into small incremental goals.
So, if you have aimed for 10 kg:
· What will it take to lose 1 kg?
· How will you celebrate or recognise the achievement?
· What do you not want to do?
· What about when you have lost 2 kg?
· How will you celebrate?
· How will you keep momentum?
· What might you do if you don’t achieve 2 kg?
Small incremental goals help people stay motivated, meet achievable targets, gain momentum and keep persisting.
In summary, here are some things to note:
· Everyone loses weight in different timelines. Find out what works best for you.
· Small incremental goals are rewarding and help you keep momentum.
· Celebrate small wins.
If you have a week that you are not happy with, it’s just a week. You didn’t blow the whole diet -you just missed your own expectation for the week. Get back up and remember past successes where you have achieved your goals for the week.
Focus on what helps you keep motivated and keeps momentum. We know from research that past behaviour predicts future behaviour so try where you can to understand and replicate past successes.
As with all behavioural change (and dieting is one of these); having support around may also help you - whether it’s family, friends, Donna, or this forum.
Good luck on your journey! Tomorrow is a new day.
