Step 1: WRITE DOWN YOUR WEIGHT AND MEASUREMENTS
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| How to measure waist circumference [Source] |
▬ Current weight__________ (kg/ lbs)
▬ Waist circumference________ (cm/inches)
▬ Hip circumference _________ (cm/inches)
or you can simply take a photo
Notes:
The best time to take your weight is on an empty stomach, after at least 6 hours of sleep and wearing light clothing. Ensure the scale is on a flat, non-carpeted surface. Step on the scale 3 times and write down each number. The average will be your current weight.
To measure your waist circumference, use a tape measure. . Don't hold your breath while measuring.
Step 2: EVALUATE YOUR DIET AND LIFESTYLE HABITS
Before starting on your journey, Write down everything you normally eat and drink each day for 1 week, be sure to include the times the food/drink is consumed as well as any exercise you do. If writing is to tedious, take a video or picture of everything consumed. Doing so will allow you to get a better insight into the food habits you need to change such as:
▀ Portions at meal-times
▀ How often you consume treats/alcohol
▀ How often you skip meals
▀ What time of day you are most hungry
▀ The food groups or lack of food groups consumed amongst others.
In terms of lifestyle, the habits to take note of include:
▀ Details about the exercise performed, if any. (e.g. Monday: zumba 6-7 pm , Wed: Tennis 4-4:30 pm etc.)
▀ How often you sit during work hours and at home.
▀ How many hours of sleep you get per night
Optional: Enter the food and drink consumed into a food tracker to get a better look of calories, protein, carbohydrates, fibre and fat content of your diet.
Free food trackers: eatracker, myfitnesspal, sparkpeople cronometer or nutritiondata
Step 3: SET SMALL REALISTIC GOALS
Goals will help you stay motivated and keep you on track if done correctly.
Remember a goal is a desired result.
When deciding on your goals make sure that you:
◘ MAKE IT MEASURABLE.
Meaning, the actions taken to help you achieve this goal are performed on a countable basis. In other words, it should be able to answer the question 'how many times will I do this?'
E.g GOAL: I want to lose 4 lbs by the end of this month.
ACTION: In order to achieve this, daily changes to your diet and physical activity schedule are required, hence the following action: I will eat 3 balanced meals a day and 2 small sensible snacks
◘ PUT A TIME LIMIT ON IT
Meaning, how will you be performing the actions needed to achieve the goal. Putting a time limit on the goal provides boundaries for you to work within. This helps keep you motivates and on track.
E.g GOAL: I want to lose 4 lbs by the end of this month.
MEASURABLE ACTION: I will eat 3 balanced meals a day and 2 small sensible snacks
TIME LIMIT: End of this month
Step 4: DON'T SET YOURSELF UP FOR FAILURE
Ask yourself, is this goal realistic? Are the actions required doable? If yes, is the answer, then proceed. If the answer is no, then please re-evaluate and seek help from a professional dietitian, certified nutritionist, personal trainer and or general doctor, to assist and provide the necessary guidance.
Happy Goal Setting!
Thank you for reading!
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