GOALS AND SET BACKS - Weight Loss Part 10

First time kayaking since I was 12 years old, August 2017

In my first blog I talked a little about setting targets to help keep you motivated. Of course, I was mainly talking about pounds and inches and the importance of keeping a record of your progress. Setting weekly, fortnightly and monthly targets so that you can see any patterns that form, and tweak your targets accordingly to fit those patterns.

You may lose a lot one week, but very little the week after. Some weeks you may lose nothing at all, or even put on some weight. But you shouldn’t let these things get you down. Instead, try and look at them as challenges to overcome. Look back at what you ate that week, what your activity levels were, and how they differ from the previous week. Of course, there might be another cause for lack of weight loss, or unexpected weight gain which you may need to investigate. Then again there are times when it may just be bad luck, or a sign that it’s time to try something new.

This is harder said than done of course. I know that only too well. The initial disappointment of a bad week that sometimes reduces me to tears. But then I look back at my progress so far, confide in my confidant for that much needed human support, and realise, actually, it’s ok. I may have had a setback this week, but I’ve done incredibly well so far and I can’t let this stop me. I have to keep going and keep trying.

Reset the next day!

Once I’m over the initial disappointment I start to think about the week ahead and look at what I can do to kick start things again. Sometimes it’s a small diet change, a promise to myself that I’ll do more walking that week, or try out a new activity. Sometimes I simply tell myself, no treats this week!

When it comes to setting goals, however, it is also important to have various types of goals. Things like fitting into a once loved piece of clothing, or two, or being fit enough to walk up a certain steep street or hill without feeling like you're going to die. Victoria Street in Edinburgh springs to mind... One of the most recent, and most satisfying, goals I've achieved was being able to buy a pair of tights in a supermarket, and not having to go to a plus size store to get a pair that fits. Even better, they weren't the biggest size on the shelf! Some of the other goals I have achieved so far include.

• Walking over the Skye bridge without stopping to catch my breath.
• Fitting into my favourite top again.
• Doing quad stretches without falling over.
• No longer cringing at photos of myself.
• Holding a proper plank for 30 seconds.
• Fitting into the coat my mum made me years ago.
• Going kayaking. 
• Fitting into my old swimming costume.
• Tying a seatbelt on a plane without struggling.

The last one was particularly satisfying as aeroplane seats are not designed for big people and squeezing into them was always a humiliating and, sometime, upsetting experience. You’ll notice that a few of these goals are clothing related. There is nothing like the satisfaction of wearing something you haven’t been able to wear in years! I only have one more item of clothing left to tick off, but I have some more challenging goals ahead!

• Do proper push ups.
• Cycle over the Skye bridge.
• Plank for 60 seconds.
• Rock climbing. (indoors…)
• Do a head stand! (tried this a while ago, failed!...)
• Fit into a pair of knee high boots!
• Climb a Munro

The last one is quite ambitious, but one day! As you can see these goals vary greatly from perfectly achievable to a bit more on the challenging side and are mostly related to increasing my fitness, strength and balance. Although I need more balance related goals as my balance is rubbish... Suggestions most welcome!

The biggest health goal I've achieved is reaching a level of fitness where I no longer get out of breath walking up a set of stairs, or keeping up with other people. I walk faster than I used to and now walk at a pace of roughly 3 miles per hour, which is apparently the national average. I'm hoping to up this to 4 miles per hour by Christmas, but there's a chance I might need to grow longer legs first...

So, what can you do? I’d start with setting yourself some simple, achievable goals. Then have a think about how you can achieve them. This goal setting guide has got some good tips. If your goals are fitness related, maybe you have some friends that can help? Friends that are involved in certain activities. Speak to them and see what advise they can give. They might even offer to join you so that you aren’t doing it on your own. In my experience, it’s much easier to motivate yourself if you don’t have to go it alone!

*DISCLAIMER: Just a wee reminder that this is what has worked for me. There's no guarantee that it will work for everyone as we are all different. I’m not a professional!