5 Steps to Create a Personalized Plan for Long-Term Success

When you join an HMR program, one of the first things you will learn is how to keep records. A commitment to record keeping will serve you long after you lose the weight – and the more you put into it, the more you will get out of it. This is your opportunity to write your very own diet book. Your records are your personalized plan for long-term success. When you keep great records, you’ll never have to guess about weight loss again! Here’s how to do it:

Step One: Pair It Up

Effective record keeping begins with planning. Pairing a new task (like planning) with an established routine (like brushing your teeth) makes it easier to remember. Pair your planning with a habitual morning and evening activity. Making a plan of action will allow you to work through any challenges in advance.

Write out tomorrow’s plan after dinner or just after the kids are in bed. Or set your goals and plan your day when you’re brewing the morning coffee. Keep your grocery and “to-do” lists handy. Be consistent and soon it will become a comfortable routine.

Step Two: Keep Your Eyes on the Prize

Once you have the plan worked out, set up a system of reminders – use your phone and computer, a white board and sticky notes, ask your spouse and your kids to help you to be accountable.

Have your record book or Weekly Summary Form with you at all times and write down your food and exercise. Sooner is better. This will not only help you remember what you have eaten or what exercise you have done, but it will also allow you to edit, change, and adapt your plans as you go along. Detailed records keep your eyes on the prize.

Step 3: Scrap It!

Be creative! Circle your challenging moments with a red pen, highlight your successes in bright neon markers, add tabs and stickers and gold stars if you like. Create a scrapbook of your most successful days. Write down your thoughts, cut and paste your inspirations!

Step 4: Mark Your Milestones!

Record your successes and schedule your rewards – a spa day, a double feature or a shopping spree! Make a big deal of small changes you’ve made in long established patterns:

1. Drinking your coffee black instead of light with extra sugar? Post the anniversary on your calendar and celebrate by scheduling a manicure!
2. Didn’t overeat at the family reunion? Tear out or copy your successful strategies and post them on the day of the next family event.
3. Have a “bad” day? Tear it out and rewrite the day the way you would have liked it to go. Post your rewrite on the next “Red Flag” day on your calendar.

Step 5: Make it Work for You

Every minute that you invest in your records brings you closer to reaching and maintaining your goals. The more you invest in your records, the more you can make it work for you later. If you lose eight pounds one month, use your records as your “how-to” guide for future success. You can repeat what you did that month (make adjustments for starting weight and modify goals accordingly) whenever you need to kick your weight loss into gear!

Your records are your personalized plan for success. Include recipes, conversations, and personal epiphanies, add pictures and photos, wish lists, charts, mementos... you name it! There’s only one golden rule to really making it work for you: “Whether it’s food you’re eating or PA you’re doing – write it down!”
 

 

by luv2run on 08/29/2012 | Share Story With a Friend

tags: Weight-Loss, HMR, planning, strategies