Setting Goals and Environmental Control

When entering into a weight-loss program, having goals in mind are very important. And it is important not only to have these goals in mind but to write them down. Display them in a prominent area where you can view them daily. Posting them on the fridge is a good motivator and reminder about what you are about to eat. Other people like to put them on a bathroom or bedroom mirror so they see their goals first thing in the morning. Be clear about your goals, and establish an accountability partner or group to help you keep these goals. This could be a spouse or other family member, a work out or diet partner who is also trying to meet goals, a friend who is willing to be the bad guy on keeping you accountable, or sometimes a weight-loss group or program.

Keep in mind when setting your goals that they should be attainable. If you do not exercise and have not done so for a long time, it is unrealistic to set a goal of working out 5 days a week. You will quickly find yourself frustrated with this seemingly impossible goal. You should set a highly attainable short-term goal (in this case working out 2 or 3 times the first week) and a long term goal as well (say the 5 days a week exercise program). Weekly goals are a good way to start. Meeting these goals quickly and consistently is not only a great encouragement, but it is also a great way to keep your progress. Think how good a month of met goals will feel! This will build your energy and momentum.

You must also know that when setting weight loss goals, you need to set behavior goals. Weight loss and maintenance is not possible without behavioral change. You should set goals about your behavior. It is hard to keep goals related to weight (lose 20lbs) but you can keep behavioral goals, like limiting the amount of television you watch, or how often you eat fast food. Keep in mind that the weight loss results will come as these behavior goals are met.

One factor of meeting these goals is using environmental control. There are triggers to your behavior, and when you are aware of them, you can work on changing your behavior and avoid your triggers. The best way is to limit your encounters with food in general, and especially with problem foods. Try these tips for at home and your work:

Home
-Have family members avoid eating problem foods in front of you.
-Serve meals from on the stove. Placing serving dishes on the table can be too tempting to take a second or third helping. At least you will have to consciously think before going after seconds.
-Remove all problem foods from the house. If you must keep these foods around either store them in container you can't see through or a designated cabinet so you’ll know that this area is off limits.
-Prepare and eat one portion of food at a time. Cooking too much food may prompt you to overeat.
-After you finish your last bite don’t go back for seconds for five minutes-you may find you aren't hungry for seconds.
-After meals, clean up promptly and have another family member put up the dirty dishes.
-Store leftovers immediately after each meal.
-Leave the table when you are done eating
-Slow down the pace at which you eat. Consciously place your fork (or other utensil) down between each bite and count to ten after swallowing before the next bite. This will slow down your pace and give your stomach time to tell your brain that it is full. This prevents over-eating.

Work
-Avoid break rooms where co-workers have left high calorie foods.
-Keep healthy snack options at your desk.
-Bring your lunch each day to keep from going out.
-If you do go out to lunch with co-workers eat an extra side order of vegetables instead of higher calorie food items. (i.e. salad and vegetable medley instead of mashed potatoes with gravy and macaroni and cheese)