To achieve a goal, it is better that it be well defined, clear, involving and motivating.
We will show you together how to use the principles of nutrition, management, hypnosis to lose weight and common sense to manage to lose weight while meeting your objectives.
A SMART goal, we will see, is a good way to set a goal to lose weight.
By dint of giving ourselves imprecise or overambitious objectives, we end up abandoning them.
Whatever your motivation: you are overweight, you want to improve your silhouette, strengthen your thighs, reduce your waistline… Let’s define together a SMART objective that suits you for losing weight.
What is a SMART goal?
A SMART objective meets 5 points:
Specific and simple: It must define precisely what you want to achieve and also be defined in relation to the person who will take charge of this objective. Simple doesn’t mean easy, it means it should be easy to understand.
Measurable: This means you can clearly measure results, defining expected results, such as how many pounds lost over time.
Ambitious and Accepted: for it to be motivating, the objective must be sufficiently ambitious, otherwise without challenge, little interest and no result.
Realistic: Do not give yourself an unrealistic goal, too ambitious to avoid discouragement and motivation. Give yourself a goal that you can achieve if you give yourself the means. If you are in the unknown, find out first or talk to others.
Time-limited: Over what period, how long do you give yourself to achieve your goal of losing weight? It will be a constraint that you will impose on yourself. If the goal is important enough for you, you can stick to it, even if you are sensitive to procrastination.
The advice of nutritionists and dietitians to define a realistic slimming goal
We often underestimate the difficulty of what we do not know.
So before setting a SMART goal, let’s listen to what nutritionists and dieticians tell us to give us every chance of succeeding.
There are miracle cures and certain diets that promise you to lose 5kg in 1 week, or 1kg per day!
These exceptional promises are at the root of our failures, because they do not respect our bodies.
So rather than following an unsuccessful diet, it is better to opt for a method that allows you to lose a few pounds each month, with your own slimming program.
Nutritionists and dieticians recommend going about it over time to lose weight sustainably and effectively.
You must take into account your current weight, your metabolism, your BMI (Body Mass Index) so as not to take any risks on your health and well-being.
Your weight loss goal should be 5-10% of your current weight. Start like this and you can set yourself a new goal later, to go further.
To maintain your form, your energy and not go back, it is recommended not to lose more than 500g to 1Kg per week. But it’s already very good, in one month you can lose between 2Kg and 4Kg! It is on this condition that you will be able to install new eating habits and a healthy weight over time.
To summarize: your objective must be limited to:
• A weight loss of 10% of your current weight
• 1Kg maximum per week
In practice, if you weigh 80Kg, you can plan to lose 8Kg at the rate of 500g to 1Kg per week. You can reach your goal in 2 to 4 months.
If it seems long to you, ask yourself if it’s worth it in the end, and tell yourself that each month you will have already lost between 2 and 4 Kg, that’s already good, right? You will lose weight quickly, but slowly.
Choose your strategy to lose weight fast
It’s good to define the purpose, how much weight lost in how long. But your goal must also include a strategy for achieving it.
We will see it later, but there are 2 simple ways to get there.
Change your diet and engage in physical activity.
On the one hand you reduce the calories consumed, and on the other you burn the calories consumed.
Changing your diet does not mean eating less, but reducing the number of calories consumed per day. You can reduce the quantity, but also consume healthy foods with less energy, or not snack between meals.
Go easy, reduce up to 10% of the calories consumed each week at most.
You can choose one or the other, for example:
If sport does not attract you, modify your diet (what you eat, the quantities, snacking, etc.)
If you like to eat, start exercising.
Sport will make you burn fat and replace it with muscle mass and firm your skin. It is also very important for your health.
The best strategy is to do both at the same time. As we will see, there are always solutions to get there.
There are other strategies to play on behaviors, the feeling of hunger that we will see in my training, for example using hypnosis to lose weight quickly.
In the meantime, start by changing your diet and practicing physical activity.
Each objective is broken down into several objectives.
Not enough for you? Or on the contrary does it already seem like a lot to you?
If your goal puts too much pressure on you, takes too much effort, or goes beyond reasonable limits, use the small steps technique.
What do you need to turn a corner and take the next step?
For example, if you want to lose 20Kg, the results will take a long time to obtain, it will take several months. You could start by giving yourself an initial goal of stopping snacking between meals, stopping the sugar in coffee or tea, and giving yourself 2 weeks to 1 month to get there.
A first result will be encouraging for you, it will strengthen your self-confidence. You can then move on to the next one: lose the first 5 kilos and then 20Kg.
This will not slow down your progress, better organization will allow you to reach your ideal weight more quickly.