You Been Stuck on a Weight Loss
to Break Through that Plateau
and Get Started on Permanent Weight
The last time
you went on vacation did you plan
where you'd go, where you'd stay,
how long the trip would last,
what you might do when there?
Most of us have a basic structure
to our day. Why then do we attempt
to lose weight without making
a plan at all? Outside of saying
we'll eat the latest prescribed
"diet", how are we supposed
to make progress if we simply
hope for the best in tackling
what it is that makes us eat more
than we want in the first place?
It's no wonder we forget our resolve
to diet by 10 AM, and then decide,
"I'll start on Monday."
Five Steps, Every Day for one
It's far easier to reach your
destination with a map; therefore,
here is your roadmap to
permanent weight loss.
Follow these five steps, every
day for one week. At the end of
the week (say Sunday evening)
- How has the week gone?
- Did you follow through?
- Did you make a plan and then
follow your plan?
Make adjustments where necessary.
That's the point in making a plan;
when you discover a method or
plan that really is workable (such
as using EFT and NLP methods),
you'll be much more likely to
work toward following through
until that new plan becomes your
Each Week Decide: Do you Want
Do you want to follow the steps
for another week? If, "Yes,"
then make a commitment and follow
through. It takes discipline to
follow-through, but anything
worthwhile takes effort.
Even the lottery requires buying
STEP 1: State
What You Want to Achieve in the
"I want to lose 50 pounds."
Is that achievable in the next
month? If not, break it down into
"I want to lose 5 pounds
In what other ways can you describe
what you want? Try using other
senses such as what you'll see,
what you might hear (compliments,
etc.) and what you will feel:
"I want to step on the
scale and see (a certain number)
of pounds (remember keep it
reasonable for something you
can achieve in one month). (Visual
- you'll see something).
"I want to feel my pants
getting looser." (Kinesthetic
- you'll feel something).
"I want to see myself
in the mirror wearing last year's
bathing suit and it fits."
"I want other people to
notice my clothes are getting
too big for me." (Auditory
if you hear things such as compliments,
Visual if you see the way they
look at you).
"I want to easily bend
over and touch my toes."
(Kinesthetic - feels good).
"I want to get up from
a seated position, easily and
Those are positive goals. Focus
on what you want. How
you want to feel, what you want
to experience. Imagine hearing
these things, feeling these things,
and seeing these things. Does
it "feel" right? Are
there any issues that pop up regarding
what you are imagining? Are you
telling yourself, "I can't
do this, I'll never look that
good," and other negative
things? Those are the types of
statements that EFT addresses
beautifully. You'll be able to
refine your goals as you progress,
so if you discover something that
really is not inline with who
you are or what you want to accomplish,
you can refine it.
For example, if
you're a 62-year old woman and
you're imagining the body of an
18-year old, that may need to
be refined. Set solid goals, but
don't be ridiculous.
STEP 2: Make
Get out your weekly calendar
and start with eating
less (portion control),
eating more (healthier
foods), or eating
differently in some way.
Pick one thing at a time, one
food, one habit, one pattern.
You'll make changes and adjust
as you go, but choosing one specific
thing at a time gives you the
opportunity to really make changes
in the way you live, the way you
eat, the way you move, that will
be permanent. Trying the latest
fad diet isn't helpful unless
you really enjoy what you are
eating and could follow a similar
program the majority of the time
from now on.
For instance, many people like
the low carb approach, and that's
fine, if you like to eat a lot
of meat. For me that wouldn't
work because I prefer to eat a
lot of whole grains and vegetables,
and I rarely eat meat. I don't
eat the same way as you might.
The best plan is to look at
how you eat now and see where
you might make some changes, as
stated above. I still eat the
things I love including chocolates,
pizza, occasional cheese burgers
and fries. I just don't eat them
every week (actually I do eat
chocolate almost every day), but
the other things are more "special
Do you eat pizza every Friday
night? What if you ate it only
three Fridays a month instead?
Would that be horrible? What if
you stopped at one slice less
than usual? I used to eat about
four or five slices on a Friday
night, yet warming up leftover
pizza I'd never have more than
two slices and it was plenty.
Eating four or more slices would
have stuffed me beyond belief,
so what's different about the
Friday or Saturday night. I think
it's because weekend nights have
the "indulgence" atmosphere,
while weekend days do not (at
least not to the same degree).
Once I reduced the frequency of
the indulgence weekend night eating,
I lost a few pounds.
Is there anything similar
in your eating habits?
Do you mindlessly snack out of
the bag of chips until they're
all gone? That habit can be tackled
with portion control. Take a small
bowlful to your chair instead
of the whole bag. Decide in advance
how many bowls you'll eat, and
stick to your plan. Be reasonable.
If you know it's going to take
three bowls full of chips to be
satisfied, tell yourself you'll
have three bowls of chips, and
then follow through. That's perfectly
fine. It's still probably less
than eating the whole bag, and
once three bowls is your new pattern,
you can cut it back again perhaps
to two. One day you'll find a
handful or two is plenty.
So what if this takes a month
to accomplish? What you'll find
is that you can eventually eat
a bowlful of chips without needing
the second, and you'll lose weight.
It can be that simple, yet it
does take the effort in the beginning
to pick a pattern or eating habit
and work specifically on that
Gradually cutting back on quantity,
gradually introducing other ideas
such as an apple here and there,
modifying what you prefer to eat
is a far better approach than
eliminating all your favorites
forever more. The former is a
way to develop an eating style
that works for you and that you
can live with. The latter (fad
diet approach) is fine for short-term
weight loss but that weight inevitably
comes back simply because you'll
eventually go back to the eating
style you prefer.
STEP 3: Consider
Adding regular exercise helps
more than anything else because
the more active you become the
more calories you burn, and if
you build muscle, the more calories
you'll burn at rest. What, when,
how often? Do you need equipment,
books, tapes or can you just get
started and gather the other ingredients
as you go?
Write it all out. Your plan should
include which days of the week
and at what time. Don't
make the mistake of trying to
decide you'll exercise every day.
You're not likely to stick to
a plan that doesn't have built-in
off days. Make it easy at first.
You can always add more later.
I started with a 6-minute exercise
bike ride and slowly built it
up over time. It took me about
nine months the last time I got
back into my bike riding habit
and now I'm riding 40 minutes
a day about six days a week. Small
changes, add up. Build up to more
exercise over time. Start with
three days a week and add either
more time, more intensity (work
out with more effort), or more
days, as times go by. If you say
you'll exercise on Monday, Wednesday
and Friday, you'll be far better
off when you succeed, than if
you say you'll exercise every
day and the first day something
comes up, you quit.
Hate to exercise? Think outside
the box. Exercise does not have
to mean Sweating to the Oldies.
It can be gardening, bike riding,
it can be taking walks in the
park. Anything where you're up
and doing something other than
sitting watching TV. Actually
even your TV can be used now,
or the X-box and PlayStation.
If you like dance, get DDR (Dance,
Dance, Revolution) or the new
Yourself!Fitness program for X-box,
PC and PlayStation. Dance, play,
go fishing. Whatever floats your
boat but get out and get busy.
STEP 4: Decide
Whether Your Plan Is Workable
Take a look at your plan and
decide whether it's possible.
If not, make changes until it
Start by listing each individually
what you want to achieve, and
then answering the question of
how you will achieve it?
1. I want to eat less
quantity. I'd achieve
it by having half or three-quarters
of the amount I usually have.
See if that is sufficient. Keep
a food diary for one week, religiously
writing down everything that goes
in my mouth.
2. I want to eat more,
healthier foods. I'll
achieve this by adding more fruits
and vegetables for snacks, so
when I'm hungry, or think I'm
hungry, I'll have an apple or
some carrots. This has the added
benefit of more nutrition.
3. I want to eat in a
different manner. I'd
achieve this by pay more attention
while eating. Turn off distractions.
Think of each bite as a separate
event. Write down what I'm tasting
and see what I notice now that
I never noticed before? Different
smells, sights, textures, and
subtle tastes. I'll make an effort
to really chew each bite at least
4. I want to add some
exercise. I'll achieve
this by doing some research at
the library or on the Internet
about what I might enjoy, then
perhaps get a free pass to my
closest gym, talk to friends,
borrow exercise tapes. Consider
hiking. Find exercises I can do
in front of the TV at first, or
on the floor in my bedroom when
I first get up. Whatever works.
Be willing to experiment until
you find what works best. Ignore
other people. This is about you.
They don't know you, and frankly,
they're all busy worrying about
themselves anyway. Start slowly,
then add more after the first
few weeks, when you're ready.
your Eyes and Imagine Carrying
out your Plan
If you chose getting up an hour
earlier, visualize yourself doing
so. Does it fit? Are you a night
person? If so, an early morning
workout probably won't pan out
-- stick to midday or evening
workouts. Find what fits
for you. Can you really
see yourself doing what you've
chosen, regularly? Do the days
of the week, times of day work
or do you know you won't follow
through? Adjust until you find
something you will do regularly.
It's consistency that gets the
STEP 5: Set
Up Plan A And Determine What You
Need To Get Started
1) I need a small notebook I
can carry with me for keeping
track of what and when I eat (only
needed short-term to get an idea
of what I'm eating now and where
I might make small changes).
2) Need monthly calendar to track
my exercise minutes, even if it's
only 10 minutes this month and
20 next, that's progress. You
are after progress, not perfection.
There is no such thing as perfection.
3) Visit library or order book
online for using bodyweight for
exercises. Pushups, crunches,
etc., can be done without any
4) Buy healthy foods to have
on hand such as fruits, cut up
vegetables. Visit different grocery
stores and markets to see what's
there I hadn't noticed. Make dinner
at least twice a week and freeze
leftovers into ready-to-eat frozen
5) Purchase or order supplements,
protein powders, videos, etc.,
if I want them.
Start working your plan. Don't
wait for the next full-moon or
some other arbitrary starting
date. Just get started. The sooner
you start, the sooner you begin
to see results.
If you use EFT (Emotional Freedom
Technique), do it at least three
times a day. It only takes a couple
of minutes and you can do it while
you do other things, so get it
done. Check in with your list
of behaviors you'd like to change,
and then work on one issue each
week or until it becomes a non-issue,
then move to the next.
You might start with frustration
that things aren't happening fast
enough, since this is a common
early annoyance and one that drives
many people right back to the
Example EFT statements:
"Even though I'm frustrated
by all these instructions, I deeply
and completely accept myself."
"Even though I don't want
it to take so much effort, I deeply
and completely accept myself"
"Even though I hate all
this and just want to wake up
skinny, I deeply and completely
No matter what, if you are putting
attention on this process, then
you are making progress. It doesn't
matter if you keep to your plan
exactly. What does matter is that
you make a plan at all.
If you make a small effort every
day you'll find that some days
will be better than others, and
that's okay. It's easy to forget,
and fall back into our usual patterns
which is why keeping a notebook
handy helps keep you on track.
So does scheduling your workout
time just like you would any appointment,
and then keeping it.
The Goal isn't
to be Perfect but to Take Action
You can use a grading system,
such as one point for achieving
each item on your list, and tallying
the points at the end of the week.
You could also color in the squares
on the calendar, so when you achieve
what you planned, you color it
in, but if you didn't achieve
what you planned, you don't color
it in, or different shades of
color. That way you can see at
a glance how often the calendar
is colored, how many squares are
missing, etc. You can also see
as months go by how you are improving.
If you exercise five days this
month, then 10 next, and 20 after
that, you're improving. You're
getting fit, and the weight will
be coming off. Having a visual
display of your progress can help
keep you on track. Remember, expect
to be human (less than perfect)
and you won't be disappointed.
If you believe you must have
a strict plan, that's okay, as
long as you're aware that a slip
from time-to-time is not the end
of it. Slips are nothing more
than a learning experience, then
you go ahead to see if you can
prove me wrong. That would be
great if you never slipped. Just
no matter what, no matter if it's
been a week since you did anything
on your list, it does not matter;
just pick up where you left off
and start again. Slowly you'll
falter less and succeed more.
The goal is to build strength
and fitness into your daily life.
Better to go about it slowly and
achieve small successes than to
jump in with all your heart and
never come back for day two.
Small Changes Equal Big Results
There are 365 days in a year.
If you achieved your goals on
200 of them this year wouldn't
that be an improvement over last
year? As you improve, your weight
will fall. That's how it works.
That's why people who achieve
their best weight and maintain
it have learned how to stay "on
plan" more often than "off
plan." Eventually you don't
really think of it as a plan at
all but just how you are. It becomes
your new way of life.
Use these five steps to get started
on a plan, right now. Start by
getting a small notebook, then
start writing down the days
of the week, thinking about your
schedule and how you'll make some
changes to your routine. After
all, it's your present routine
that isn't working, so you must
make some changes. Make them fit,
and then you'll fit into those
small jeans in no time.