How to Create A Healthy Weight Loss Plan…That Works!

By: Erica Trestyn

Fall is my favorite season. There is something about the air that I love to breathe. I love being outside this time of year. The weather is perfect (at least so far…in NY). I love that I don’t need a jacket and the sun makes me feel warm without making me feel too hot. Of course, with every season comes change. A change in nature, a change in our bodies, a change in our eating habits and usually a change in our routines.

Fall is a great time of year for you to take a look at your intentions for the year. Yes you read that right. Use this time of year to decide how you want 2014 to go. Now don’t go into a panic…New Year’s is still a few months away, but how great would you feel if you established your game plan now.

Are you feeling stuck? Perhaps you indulged a little more than you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs/4.5 kg or it’s possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t panic! Here are some simple steps to help you get started:

Set a Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are the better. Once your intention is clear write it down and post it somewhere you will see it every day. For example: “By the end of December, I want to feel more physically fit and be able to use the stairs instead of the escalator.”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Sept. 30th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week.” (Obviously you’ll want to pick a form of movement you enjoy!)

Get Rid of the Excuse

We all have excuses. The most common ones being, “I don’t have time,” “it’s never going to work so why bother,” “I am too fat anyway,” “It’s really hard for me to lose weight,”…the list goes on and on. I encourage you to think of your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use an Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a free break through session – I can be a great accountability tool!

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy and delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 simple steps to creating a healthy weight loss plan that works…I promise. The most important thing to remember is your intention. What do you want to achieve? How bad do you want it?

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Erica Trestyn

Erica Trestyn, MA, HHC is the founder of Cultivate Nourishment LLC. Erica received her training at the Institute for Integrative Nutrition and as a certified holistic health counselor she empowers her clients to transform their lives through healthy eating and mindful living. She knows firsthand what it’s like to struggle with always wanting to be a different size and has felt the pain and frustration of living a morbidly obese life. She believes that diets don’t work and that true health is achieved when we create complete harmony with the mind, body, and spirit. She strives to empower others to nourish themselves from the inside out. Visit her website and follow her on twitter @EricaTrestyn.

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