As you embark on your weight-loss program you no doubt have a big, hairy audacious goal that you’re striving for. But making big changes and achieving great success don’t happen overnight — it’s often a long, slow and at times, painful journey.
That’s why it’s essential to set yourself a series of small goals along the way and to celebrate all your successes, no matter how small they may seem. We all like being rewarded for a job well done and there’s nothing like spoiling yourself a little to make you feel good and keep you motivated.
Little changes mean a lot
Sydney-based psychologist Louise Adams explains, “It is natural to focus on the major or end goals when you have a plan, but if losing that 20kg or so is the only thing that you think of, you’ll ignore the efforts and successes you see in losing each kilo. Every little change is an accomplishment, whether it involves making a healthier food choice, exercising or changing behaviours, and each one should be acknowledged.”
Louise points out that everyone struggles with achieving better-health goals, so she recommends focusing on the positive changes you have made rather than on what you haven’t. “If you’re aware of doing the little things, you’re more likely to see big successes. Celebrate and acknowledge it all — simple things like ‘today I chose a healthy breakfast’ or ‘I smiled at my eyes in the mirror instead of focusing on how large I look’ or ‘I slowed down my eating’ or ‘today I was able to do eight push-ups instead of two’.”
From the forums
To acknowledge your successes you might decide that for every kilogram you lose you’ll treat yourself to some new clothes, a pedicure or a weekend break — anything that inspires you and reinforces that you’re doing well.
Rewarding yourself is a popular topic on The Club’s forums, with many members acknowledging how important a special treat can be to maintain focus and motivation. Here are some words of wisdom from some Biggest Loser Club members:
Glenis: “Before The Club, a treat would have been chocolate bars, milky drinks topped with cream, ice creams etc. Now it tends to be a manicure, pedicure, some face cream or a luxurious tube of hand cream.”
HappyWeight: “I bought myself some new and very cute gym outfits.”
Mareer62: “My first reward was a trip to the hairdresser for a cut, colour, foils and a relaxing couple of hours away from work.”
Robin78: “My 10 percent reward was a pushbike. I hadn't cycled since I was a child and thought it would be a great way to get out in the fresh air and enjoy a different kind of exercise.”
Akeema: “On reaching my first 10 percent goal I rewarded myself by booking a personal trainer for 10 sessions to keep the motivation and momentum going and to see how far I could be pushed. I’ve had two sessions now and am very proud of myself. And as for my major goal, I told my husband that I would like to renew our wedding vows when I get to it. I think that would be lovely!”
Bel800: “I am going to buy myself a Pandora bracelet when I get to my 10 percent goal and with every 5kg I lose I will buy a new charm. I have about 55kg to lose, so I think I will end up with a nice bracelet at the end of it, plus a reminder of how much I have lost.”
Crisygirl09: “As I reach my first goal my reward will be a weekend away with my partner or perhaps a haircut and a massage. We’ll see, but I think everyone should reward themself for the great work done!”
And from the success files...
Many of the members we feature in our success files also highlight the importance of acknowledging their achievements along their weight-loss journey:
Geraldine says: “I acknowledged every 5kg weight loss with a new outfit, but I always chose something that could be easily tailored down to my goal dress size of 8.”
Teresa says: “My husband organised a glam photo shoot to celebrate the fact that I had reached my goal weight and stayed there for nearly a year.”
Damien says: “One of my rewards has been an updated version of the iPod with more space so I can load more songs; it has been one of the best exercise motivators I’ve ever had. I also recently bought myself a sports watch that monitors my heart rate and calories when exercising, as a reward for completing the 9km Sydney Harbour Bridge Run in an awesome time of 45 minutes.”
Doug says: “I didn’t reward myself for losing weight. The baggy clothes and last notch on my belt were all the motivation I needed.”
Your celebration doesn’t have to take the form of a physical gift or treat; it can be the simple satisfaction of knowing that you're making a difference and that you are on the road to success — one small step at a time. However you choose to celebrate, it’s important to enjoy your weight-loss experience by appreciating your small achievements along the way.