Getting in Shape Step by Step - Part Three

Motivation Action Plan
by: Riggtown

In part two we got to know our self a little better, picked a target amount to lose. Did some math to determine out first mini-goal and now we are ready to start tracking our progress.

In this section we will focus on staying motivated and how to do this. We are going to use what I like to call then “we are human plan” It is a two step forward 1 step backwards method.

What am I talking about? Two steps forward 1 step back. Well here is the dirty on this.

Remember our goal. To lose weight. Also, remember that this is not a race. We are going to maintain a very nice losing pace. But we are going to hit road blocks, platues, and even a step backwards from time to time. So instead of being demotivated by the regression we are going to plan for them. You may be asking you self why would I want to do that?

Two major reasons we are going to do this. The first reason is to make sure we are still living life. You need to let go and have those things that make you feel good. Maybe that is ice cream, pizza, or what ever. The point is that you do not have to stop eating just to meet a goal. You just need to control the eating.

The second is emotional. If you are expecting bad news then the bad news does not seem as bad. So if you know that you are “cheating” on your program you should expect to have gained weight or at the very best made no progress towards your goal. So since this was a planned step backwards it does not have a large emotional effect. The low has been controlled

With this approach you should stay motivated and dedicated to your weight lose goal.

OK, so we now have a main goal, our first mini goal. We know that we are going to use a 2 to 1 step program but how do you put in together. He is the basis of the structure of the plan.

What you need to do is pick a day of the week that you will “weigh in” to the program. I recommend this to be a Friday or Saturday. I will explain why. The actual weigh in should take place in the AM. We do this in the AM hours before you eat and after you have a movement(poop). If your personal schedule has you going later in the day. No big deal. As long as you weigh in around the same time each week.

I like to choose a Friday or Saturday because the end of the week is the best time to add in some feel good foods. But you should look at what day of the week you would like to add your step backwards. Remember we are planning are steps backwards. If I know that I like to head out for a beer or two on a Friday night after a long week of work. Then I would want my weigh in to be on Friday AM. Does not make much sense to weigh in after you have partaken in bar food and drinks.

Now we have our day to weigh in. What you need to do now is get a spreadsheet or a pen and paper and track your progress. On the first day get your base line. This will be your starting weight. Then in one week intervals you will check your weight against last weeks weigh in. If you have lost any weight then you may part take in your cheat event and take your step backwards.

What happens if you do not see any progress? Well then you must try harder for the next weigh in. You see you did not take two steps forward yet so you can not take a step back. See you next week! Here is the best part of the plan. You can try again the next day. If you make weigh in then you are good to go on the cheat event.

If you have made it this far then you are truly dedicated and ready for the next steps. Lets get into some actually weight lose techniques and tips in step 4.

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