Jan. 12, 2012
Expect Success: Starting a Weight-Loss Plan
Creating a Successful Weight Loss Plan by Chanhassen Weight Loss Expert Justin Yule, BS, CPT, FMS
Did you know that one of the best predictors of whether you will work out tomorrow is whether you worked out today? It’s all about momentum. But momentum requires action and therein lies the difficulty that many people face when beginning a weight-loss plan: taking action and getting started.
If you are like thousands of others, you have tried to change your habits and begin eating well and exercising regularly. And if you are like thousands of others, you have abandoned what you started. The fear of failure can be paralyzing. You may reason that there is no point to trying again, because you will probably just quit again.
Not anymore. You aren’t doing this alone any longer; I am here to help you succeed.
Let’s get started.
The Strategy
When beginning any weight loss plan, it is crucial to keep one important point in mind: it took a while for you to pick up the extra weight through less-than-ideal habits, and so it will take a while for the weight to come off and for you to feel comfortable in your new lift-style routines.
Your biggest challenge will be to keep going, even when you don’t see immediate results. Even though from day one your body will be changing on the inside, you may not see it on the outside. Trust the process and fight discouragement.
With that said, let’s look at a few tips to get you off and running on a successful journey to health and fitness.
- Set short-term goals. Success breeds success. Each time you hit a milestone, you will be energized to push on to the next one. If you only set a goal that will take one year to achieve, you may drop out from frustration within the first month. Set small achievable goals.
For example, rather than saying, “My goal is to lose 50 pounds,” say “My goal is to workout 30 minutes a day, 4 days a week for 1 month.” Notice the difference. The first goal is so long-term and vague that you have no measurable milestones to celebrate. But the second goal is within reach and measurable.
- Keep a food journal. When the Kaiser Permanente Center for Health Research did a study on the impact of keeping a food journal on weight loss, they found that those who kept a journal of what they ate each day lost twice as much weight as those who didn’t keep a journal. But that’s not all. Those who kept a food journal kept the weight off!
What this means for you is that you can up the odds of your success just by writing down what you eat every day. It’s that simple.
The journal provides a constant reminder of what you have eaten and what you need to change. We tend to be charitable to ourselves when it comes to remembering what we ate. But having the cold, hard facts in front of you leads to a more realistic assessment of how you are doing.
- Find an accountability partner. The number one predictor of whether you will succeed in your weight-loss goals is whether or not you have an accountability partner. Having an accountability partner means someone else is checking up on you. Knowing that you are going to report to another person is a strong motivator. Make a commitment to share your food journals with each other and to check in daily with exercise achievements.
Some days you may find the day slipping away before you are able to do your workout. If you have an accountability partner, you can send an SOS out and say, “Help! It’s 7:30 P.M. and I’m unmotivated!” Wouldn’t it be wonderful to receive a reply that said, “Hang in there. I’ll work out if you will! Get after it!”
Action!
These three tips will position you for success as you commit to changing your life by getting fit. You can do this. The important thing is to start. Grab some paper and write down what you have eaten today, and then call up someone that you think will be willing to hold you accountable.
Remember: one of the best predictors of whether you will work out tomorrow is whether you worked out today. Prepare for tomorrow by doing something today!
Of course, for the best weight loss workouts in Chanhassen look no further than Chanhassen Boot Camp and Chanhassen Group Personal Training. 
HAVE FAITH & TAKE ACTION!
Justin Yule, BS, CPT
Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International. Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training. Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs. In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite. To contact Justin for training, education or to have him speak at an event please email Justin@justinyule.com.
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