Bronwyn Steck

ARTICLE Reading Time: Approx. 15 min. Good Preparation Make small adjustments to your lifestyle, that suit you. That way you’ll have more staying power, and it will be easier to reach your goal and stick to it. Does losing weight or getting fitter mean not eating much and going to the gym at least three times a week? That might work for some people, but it certainly isn’t the answer for everyone. It is easier to make small adjustments, because taking small steps can also help you reach your goal. Cultivate new habits by making small adjustments. This will be more beneficial in the long run! How do you prepare? It is important to think about what you can, and want to do, in order to achieve your goal. Try to make it as concrete as possible. What do you want to achieve, and why and how will you do it? This will help you understand where your motivation lies. So, for example, don’t say “I want to lose 5kg” but rather “I won’t eat chips before the vacation, and I will take the stairs at work every day. That’s how I intend to lose 5 kg so I can fit into my swimwear again when I go on vacation.” But what comes next? It all sounds very simple, but in practice it’s quite a challenge. What do you really want and why? And how are you going to achieve it? The questions and tips below will help you find the answers: What concrete goal do I want to reach? Don’t just think your goals in kilogrammes like: “I want to lose 4kg,” but also in other goals, for example: “I want to exercise twice a week,” or “I want to eat two pieces of fruit every day.” o Why do I want to do this? There aren’t many people who don’t want to be healthy and fit. But what is your specific reason? Do you want to lose weight so your old clothes will fit again? Or would you like to journey to faraway places, but you aren’t in shape yet? o How long do I think it will take? Separate big goals into smaller goals. This will help you to achieve moments of success sooner and more frequently. o What can I change and what do I want to change? Be realistic. Do you like something sweet in the evenings. Why not have dessert later and replace it with fruit. Then you can still enjoy something sweet without losing sight of your goal. Separate big goals into smaller goals. This will help you to achieve moments of success sooner and more frequently, which will motivate you! © Lifestyle Interactive B.V. Involve those in your immediate environment and ask them to help you. o What don’t I want to change under any circumstances? Maybe there are some habits you don’t want to change (yet). Try to be creative about this, too. Is having pizza with friends once a week a big deal for you? Fine, then choose a healthier pizza with a vegetable topping instead of lots of cheese and salami. And order a smaller portion. o What went wrong with earlier attempts to reach my goal? What lessons can I learn from that? Let’s say you grab a candy bar from the vending machine every day because you get hungry around 4 pm. Learn to deal with that by taking an extra piece of fruit to work with you every day or saving a sandwich from your lunch for later in the afternoon. o Who can help me to reach my goal? Ask those close to you for support! Tell your partner, parents, children, friends and the colleagues who are close to you, to help you. It will be easier on you, for example, if there are no more chips in the house during the week, or if your co-worker puts the candy jar where you can't see it. One, two, three, go! o What do I do if things get tough? What kinds of moments are going to be hard? You want to lose weight, but you’re going a party. What do you do? Plan in advance. You could eat before you go to the party. Or you could decide what you will and will not eat when you get there, and whether or not you are going to drink alcohol. Now that you’ve set your goal, you’re ready to get started. This programme will help you to remain focused on what you want to achieve. By working on it actively, you will learn new habits for a healthy lifestyle! Summary o To keep yourself motivated, set small, concrete sub-goals, in addition to your main goal(s). o Think carefully about your motivation and why you started this lifestyle programme. o Don’t only consider what you want to change in your lifestyle, but also what you absolutely do not want to change. o Involve your partner, children, family, friends and colleagues in the process. This way they can support you when necessary. © Lifestyle Interactive B.V.