Wednesday, January 2, 2013

Managing expectations

I don't want to rain on anyone's parade here.  But I do want to talk today about managing your expectations.  Because I've seen SOOOOO many times where people are so motivated and committed and then they end up expecting too much and get discouraged.  So let's talk reality today...
It will not be unusual for you to lose 4-6 pounds or even more in your first couple weeks of weight lost.  THEY WILL NOT LAST.  So when your weight lost slows down or even stops during periods, you should expect this and accept it as normal.  You did not end up overweight in 1-2 months and you will not become fit and skinny in 1-2 months.  If this is going to happen, you need to be in it for the long haul and be prepared to FIGHT.
Here's some advice:
  • Buy a scale.  Weigh yourself once per day.  Usually in the morning right after you get up.  It is a great tool.  But don't let it be the only thing that determines your progress.  Take measurements, too.  Right now measure your bra strap area, your waist, your hips and your thighs.
  • Don't worry about how much you have to lose total.  Celebrate each and every day or every week small gains - you add up enough 2 pound losses and you'll be there before you know it!
  • EDUCATE yourself!  Start reading up about food and exercise.  Learn what aids weight loss and what doesn't.  Learn about good foods and what exercise does for your metabolism.
  • On that note, STOP EATING CRAP.  Some people will tell you that a calorie is a calorie.  I cannot disagree more.  If you want to get healthy you have to stop eating processed crap.  Little Debbie snacks are shit.  McDonald's is horrible.  Even things like Lean Cuisines are terrible!  Fresh fruits and vegetables and meats and grains - that's the way to go.  This doesn't mean you can't have a treat once and a while, but it needs to be once and a while and not a staple.
  • START EXERCISING.  Right now.  Find something that you want to do and do it.  Zumba, EA Sports Active and Wii Fit is how I started.  Walking is fantastic exercise.  Take your dog.  If you don't have a dog GET ONE and start walking!  I'm being funny, but research shows that people with dogs lose more weight and faster then people without!  A pedometer is cheap and lets you track how many steps you take in a day.
  • Buy a food scale.  They are cheap and totally worth it.  People in this country have NO IDEA how much a normal portion is.  I certainly didn't.  If you want to track your food - whether you're counting calories or not - you need to know how much you are eating.
  • Enlist people to help keep you on track.  Chances are if you need to get in shape so does someone else in your family.  Become workout buddies and hold each other accountable food wise.  No one fit the bill?  Join online fitness sites like and  In fact, do this anyway.
  • Get organized.  Make a commitment to planning your meals for the week.  It will lessen the chances of you stopping quick to get crap.  Lists are your friend! 
  • Write down your goals and remember why you are doing this.  Write down what you will do to reward yourself when you hit milestones.  Like a pedicure when you lose 25 pounds.
I hope these suggestions help keep you on track.  Remember that this is your life and you alone control it.  You will be shocked at how much else falls into place when you start getting control.  Not just in terms of weight, but you will have control in multiple other facets of your life - like money and work and relationships.  It is exciting and wonderful.  That's not to say that there won't be bad days - trust me, there will be!  But once again close your eyes and IMAGINE....


  1. As a person like myself with a lot of weight to lose I really appreciate this post. I've tried dieting for years and give up during those hard patches. I seemed to be teetering early in my weight loss this time and it took a lot of examining to realize that I really needed to incorporate more exercise. Thanks for all the tips and suggestions!

  2. Katie - I wish you the best of luck! Remember it is progress not perfection. And yes, exercise does SO, SO much for you in terms of weight loss as well as helping your moods. Please stick around and contact me whenever you need to. YOU CAN DO THIS!