Wednesday, February 04, 2009

Not sure if anyone watches Ruby, I have seen it about 4 times now and I just love this women. She has A LOT of weight to loose and her the show about her weight loss journey is an inspiration to me. I read the part off her page about reaching goals and I loved what it said so I am posting it here in my blog to refer to every now and then.
We all have goals we'd like to achieve. Whether it's shedding pounds, saving money, traveling the world or graduating college, the finish line is easier to reach when you've got the right resources. Keep reading for some key ideas to help you get what you want out of life, plus specific advice from Ruby's team of experts!

Write Makes Might: Those who commit their goals to paper (or blog, or email) have a higher chance of actually reaching them than people who don't. By recording your goals and reading over them regularly, you give them the importance they deserve. Go a step further and add your signature to make it official—like a contract with yourself.

Size Does Matter: If you set a huge goal—one that is intimidating and not realistic—you'll most likely never reach it. Smaller, short-term goals are much easier to achieve and can add up to larger successes in the long run. Trying to lose weight? Aim to lose 10 pounds, then go for the next 10. That's how Ruby does it!

"Understand that weight loss comes in steps. I always tell my patients to set their goal at losing 10 pounds, even if, like Ruby, they may have several hundred pounds to lose. Saying one is going to lose 300 pounds is like leaning over the top of the Empire State building and looking straight down. It can be a dizzying and sometimes frightening experience. On the other hand, if you take the stairs, you can't see the bottom—only the few steps that are ahead. With weight loss, we take a few steps at a time. When we make the first goal of 10 pounds, then we can tackle the next 10 pounds and so on. Every 10 pounds is a major accomplishment, and with every 10 pounds comes better health, no matter what your starting weight."
—Dr. Paul Bradley

"Make reasonable, doable goals. People set highly unrealistic goals and then don't achieve them, so they're let down and just go right back to their old behaviors."
—Dr. Timothy Brewerton

What Comes Before How: Many people fail to reach their goals because they never actually set them! Don't obsess about everything you need to learn or all the steps you'll need to take in order to reach your goal—just set your goal and get started! If you get too wrapped up in the details before you begin, you may become overwhelmed and create barriers to your own success. Once your goal is firmly in place, you can begin assembling the tools to help you reach it.

Got Help? You're much more likely to succeed at any goal if you recruit others to your cause. Everyone likes to be part of a winning team!

"Enlist help and support. Education, education, education! Learn as much as you can about your problem and what to do about it. Consider psychotherapy as an adjunct to help you get motivated—and to help you understand how you got where you are in the first place and what you need to do to get out of it. Consider a 12-step program: Overeaters Anonymous, Alcoholics Anonymous or Narcotics Anonymous...there's all kinds, for every kind of addiction. The spiritual component is also very important for a lot of people. Practicing mindfulness or some other sort of spiritual practice can be an important piece of recovery."
—Dr. Timothy Brewerton

"Coming up with a plan and creating a support system is key. Whatever diet you follow, you must do your homework and plan out your strategy—and you must stick with it! If you can meet with a registered dietitian, do so. The more support you can arrange for yourself, the better. That includes involving a family member or friend in your plan. Clean out any 'bad' foods where you live and work. Keep a food diary and weigh yourself regularly. Finally, essential to any successful diet plan is exercise. Find a buddy to exercise with and do it regularly. You did not get overweight overnight, so take your time, be patient, and you will be successful."
—Dr. Paul Bradley

Fix What's Fixable: It's important to be realistic about what you actually have power to change. (Remember the Serenity Prayer?) If your goal is unreachable, you'll never reach it!

"Focus on behaviors that need changing. Rather than, 'I'm going to BE beautiful,' or 'I'm going to BE this certain way,' focus on behaviors: 'I'm going to stop eating ice cream.' Or 'I'm going to eat smaller portions.' Work on behaviors that are doable and measurable."
—Dr. Timothy Brewerton

Celebrate the Small Stuff: Go ahead and pat yourself on the back along the way. By congratulating yourself for minor victories, you reinforce your positive actions and help set the stage for long-term success. You'll be motivated to reach the next small victory, and then the next—and before you know it, you've accomplished your goal!
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.