When do you Celebrate Weight Loss Milestones?

You may have heard about setting S.M.A.R.T goals.  The “T” in SMART stands for “Timely”.  Setting a weight loss goal is great.  But, without setting a time or date to accomplish the goal, how do you know when you have succeeded?

This week, we’re focusing on the WHEN for your weight loss strategy.  Take your pen out and answer the three questions below.

WHEN:

1. Will you exercise and eat?

The last thing I want you to do is become a checklist person when it comes to your weight loss.  However, setting times or times of day when you intend to exercise and eat are critical to your success.

I had the greatest success in achieving weight loss when I ate every 3-4 hours.  This is not achievable for everyone, as it requires some extra planning.  However, the National Weight Loss Control Registry (NWCR) has identified that most successful maintainers always eat breakfast.  If you can’t schedule a specific time of day to eat, at least commit to certain meals or snack periods.

Watch this video for how to be more strategic about when you eat, especially if you are an emotional eater. (This is an excerpt video from my Hot for the Holidays challenge. Join the wait list for the next challenge in May)

As for exercise, it doesn’t exist until it’s on the calendar!  Treat it like a date- a date with your future self.

WHEN:

2. Will you measure progress?

According to this infographic, 36% of all New Year’s Resolutions are already abandoned by February.  How cool would it be to mark your first milestone success at that time?  Set regular targets when you will measure your progress, and give yourself a pat on the back for your hard work!  Acknowledge days or times when you struggled with meeting your target, and brainstorm ways to avoid those pitfalls in the future.

All of my private health coaching calls are called Celebrate Sessions. Because I really do celebrate all of the amazing success my clients make on achieving their milestones. No victory is too small! If you would like to schedule a free strategy call to determine if health coaching is right for you, let’s talk.

A caution about weighing yourself: Don’t do it every day!  Most women will experience weight fluctuations from day to day, which could have nothing to do with their eating or exercise.  Hormones especially can add unexpected weight.  A better target is a weekly weigh-in.

WHEN:

3. Will you share success?

I’m a big fan of keeping quiet about your target weight.  Once you officially declare your intent, some people believe it gives them the right to criticize you.

However, being able to share your success is an important part of the process.   Determine when you want to share your success, and how.  Maybe you will share your success out-loud to your friends or co-workers, quietly through a wardrobe upgrade, or by reaching out to the NWCR or media outlets.

It took me almost eight years before I shared my weight loss story with the media, and I ended up in First for Women magazine.  Whether you choose to be public or private with your success, make sure you acknowledge how far you’ve come.  You’ve worked hard.

Join me here on my blog next week for the next question on your health checklist: WHERE.