Did you make a new year's resolution to lose weight and not sure how to make it work ? Need some help and support in your weight loss journey ? If so, read on.

About 160 million Americans are either obese or overweight. That about 75% of American men and more than 60% of woman are obese or overweight, and the situation is not much different in other places around the world. A lot of those people make a new year’s resolution to lose weight but:
91% fail to achieve their new year's reslution of losing weight

Personally, I went thru the same process myself. For several years, I made a new year resolution to get back to my 20’s weight but it never happens. No matter how much I wanted it, imagined it and tried everything I could think of, it just didn’t happen. I didn’t know what to do, I was confused, frustrated and mostly angry. This whole weight loss seems to be much more complicated than I ever imagined. As a father of 2 small kids, living in Port Moody, I wanted to be a role model for my kids so I kept working on that until I came up with the solution. It took me several years to find the 5 steps (describes below) to ensure success with my weight loss journey. I have used this method and it worked great. Now, I would like to share those steps with you, to get you to successfully lose some weight.

1. Start with the big picture : Set a SMART goal

The first step in our journey is setting the overall (yearly) goal. This will be used as the foundation layer for all other steps and will give us the overall direction and guidance.

This goal need to meet up a few criteria, indicated by the acronym SMART:
  • Simple – life is complicated enough. Keep your yearly goal as simple as possible
  • Meaningful / Motivational – The goal needs to be motivational for YOU. 
  • Achievable – make sure you set up realistic target. Not more than 1-2 lbs of weight loss per week 
  • Relevant – Does this seem worthwhile to YOU ? How is it going to make your life better
  • Time bound – have a target date. 
Some good examples are:
By Jun I want to fit into my new bikini or 
I want to be able to fit into my 34 size dress for the class reunion

2. Break it to monthly (or even weekly) goals

The next step is to break the big goal into smaller monthly (or even weekly) goals aims to tackle your specific “pain points” and move you closer to your goal.

This will include a specific weight loss target, as well as behaviour changes that are required in-order to keep the weight loss going.
Examples for monthly (or weekly) goals can be:
  •  Cut down on sugar in my food
  •  Ditch the sodas
  •  Cook healthier meals 
  •  Improve my lunch: Have soup or salad instead of pizza, sandwich or fast food  
  •  Drink more water
  •  Make sure you only eat when hungry and not from habit, emotion, or even boardom
  • Commit to # of weekly workouts 
We are aiming to “conquer” one new habit a month (or week) and just add more and more good habits as we move forward. 

3. Have a plan in place

The third step it to build a plan to achieve those monthly (or weekly) goals. For example:

  • If your plan is to cook healthier meals, start planning what you are going to cook and shop accordingly. This will both make you healthier and reduce your grocery bill.
  • If you want to drink more water, start with tracking your water consumption for a week and then slowly try to increase it every week
  • If your goal is to commit to # of weekly workouts, just go ahead and put them on the calendar and treat them like any other appointment. 

4. Be social. Let people know

Humans are social creatures and weight loss can work better as a team. There are few ways in which you can get support from your family and close friends on your weightloss journey:

  • Emotional : Use your support group as a shoulder to lean on when you’re feeling discouraged and need some support and encouragement. 
  • Practical : Use your support group to help you work on your plan, for example: have someone to watch the kids while you exercise. 
  • Motivational : An exercise partner who encourages you to get out and move on those days when your favorite TV show seems like a better option.
  • Accountable : Someone that will help you track your progress and keep you accountable to sticking to your plan 

5. Have fun !

There is absolutely no way you can stick to the process if you are not enjoying it. Follow these guidelines to add some fun to your weightloss journey:

  • Choose activities you enjoy
  • Find healthy meals you enjoy
  • Find the kind of exercise you enjoy : nature hikes, running, swimming. There are hundreds of different types of activities, so find the ones you like and stick to them.
  • Think about “accomplishments” not “exercise” - Approach your working out session as trying to achieve something, e.g. lifting more weight, running a bit longer. If you approach it with a “let’s see if I can do this” approach you will feel better and progress faster.
  • Stay positive
Are you are ready to get expert advise and support on your personal fitness transformation and weight loss journey ? If so, use the button below
In general, 30% of resolutions are broken before Feb. You will also have hard time and bad days, but don’t throw in the towel when this happens, just pick yourself up and give it another shot. Remember to forgive yourself and move on. One you see the results on the scale, feel it in the clothes you are wearing it will become addictive and you will want to push on and on.
Good luck in your journey,


Copyright © 2018 Steve Pollak — Primer WordPress theme by GoDaddy