When it comes to weight loss goals sometimes numbers just aren’t enough. We all have an ideal weight or waist size that we would like to be. Weather its 165 lbs or a 28 inch waist.

The problem that I see is that target goal doesn’t provide enough motivation on it’s own to help you achieve it. Numbers are numbers and nothing more. We attach so much extra meaning to a number. Often a specific weight, (165lbs for example) we might think that “If I can get down to that weight then I’ll be happy” or “People will treat me better if I could just get down to my goal weight”. Obviously these statements rarely ring true and don’t provide the kind of motivation that will produce the results.

So when I set a weight loss goal I attach a challenge to it. Either a fitness challenge that I need to hit or an outfit that I need to fit into and look good in. I put more importance on these than I do the numbers on the scale.

Another important part of reaching your goal is to have an appealing reward for achieving it. You can reward yourself with a new outfit, a trip, cash or anything else that that you really want.

Remember to be hard on yourself. If you don’t hit that goal you don’t get the reward (unless you are really, really close). There needs to be consequences for not putting in the effort needed to reach that goal. That’s also why setting a realistic goal is very important. If you know there is no way that you can reach a target goal, then you’ll never be able to reward yourself.

For example:

I wanted to lose 12 pounds to get down to a nice even weight. I attached the challenge of running a 5 k race in under 26 minutes to this goal. There was a race approx 6 weeks away and I signed up for it as soon as I set that goal. I found it very effective to commit to the race right away, so that I didn’t have time to talk myself out of it later on. My reward would be a nice new shirt, new pants and an evening out with my wife. A worthy reward in my eyes 

Having my weight goal, challenge and reward in place I could now focus on what I needed to do to achieve them. Cutting calories, increasing the intensity and frequency of my workouts, and always keeping that image of race day in my mind.

The results:

I ran that race in 25:53 minutes and lost 14 pounds. Along with enjoying the reward I also enjoyed the satisfaction of finishing something that set out for myself. Something that I’ve always had a difficult time doing.

My point is that the numbers by themselves are not good motivators. I didn’t start seeing results on the scale until I stopped focusing on the scale.

My new favorite weight loss related show is the Last 10 pounds bootcamp on Slice TV.

It’s a Canadian show based out of Vancouver. The program is geared towards women and its goal is to help them get rid of that last 10 pounds and into a new thinner outfit.

Here is an excerpt from their site www.theeyes.ca/tenpounds

“The Last 10 Pounds Bootcamp propels women through an intense fitness and nutrition regimen that dramatically resizes
them in record time. Motivated by a special event (an upcoming wedding, anniversary, vacation, or reunion) participants strive to
transform themselves physically and mentally in just four weeks. Their mission: to lose weight. Their target: to fit into a sexy
new outfit.”

It’s hosted by professional CFL football player Tommy Europe as the personal trainer. Tommy puts these ladies through some very tough workouts. He doesn’t hold back and doesn’t let them quit. Check out his personal trainer site at www.13hitz.net

His co-host is former CFL cheerleader and certified trainer Nadeen Boman. She is the nutritional expert. Nadeen basically cleans out all of the participants cupboards, fridges and freezers, since no one has any healthy food at home. Then arms them with the proper healthy foods they need to achieve their goal. You can contact her through her own site at www.firmbodyfitness.com

Why do I like it so much?

Because the methods they use get results. Most women end up losing more than the 10 pounds and are in noticeably better shape. The workouts are intense and the food is healthy and nutritious. Also, I have yet to see any over hyped product placements (ala Biggest Loser) which I really respect.

Each episode is loaded with great tips and facts on various foods and exercises. They’re all very practical and easily incorporated into your current workout/nutrition plan.

Now I only have 2 problems with this show:

1. - I’d like to see more targeting for the males that have that last 10 pounds to lose.

2. - Exposure. This is a great show that is not only entertaining, but very motivational and informative. It can be seen on Slice TV in Canada but that’s it.

I would like to see more web coverage too, maybe an online fitness and nutritional program. I’d really like to see a bootcamp style workout DVD that people can use at home. (i.e me)

You can watch the full episodes via streaming videos at Slice.ca.

Anyway check them out and let me know what you think.

Have you ever just gotten to the point where you are tired of constantly battling your weight? You ask yourself, what is the point and feel like maybe you are just meant to be overweight for the rest of your life.

This is what I call diet burnout and it is a very common problem. I think it stems from a lack of progress with your current plan, combined with many failed attempts to lose weight in the past.

To borrow Dennis Millers line “Now, I don’t want to go off on a rant”, But this is just where the diet and weight loss industry want you to be. You are now a prime target for their latest and greatest new diet plan, pill or program. They prey on your desperation and insecurities. Hoping that you will buy the “solution” to your problem from them.

As someone that is trying to help other people actually lose weight safely and effectively, it is frustrating to see how many people fall prey to these sales tactics. The only way I know how to change this is to help you stop the cycle.

Below I have outlined 7 things that you can do to prevent diet burnout and help you get to where you want to be.

1. Set realistic goals – Setting the bar too high is a sure fire way to fail. A goal of losing 5-10 lbs a week is not realistic, (possible, but not realistic). Rather pick a goal that is difficult to achieve but well within your reach.

2. Judge yourself by your own standards and no one eles’ - You should always strive to be the best that you can be or do the best that you can honestly do. You many not be as thin or fit as your favourite celeb, but who says you have to be?

3. Stop obsessing over the numbers - Weather it’s the numbers on the scale, the fat grams you consume or the number of crunches you can do. At the end of the day numbers are just numbers and that’s all.

4. Habits are everything - Changing your behaviour is a difficult thing to do and it won’t happen over night. But it is key to reaching your goals. You don’t need to be perfect, just aim to have more good habits than bad.

5. Have fun - Losing weight doesn’t have to be a daunting task. There are many activities that delivery a great workout as well as a good time. Tennis, skating, dancing etc… to name a few. Finding something you enjoy doing will make it easier to stick with. You don’t need a gym to get in shape.

6. Praise the positive -Focus on the positive changes you have made or are making. Dwelling on the negative will keep you fat. What is the point of trying to improve yourself if you never get to celebrate your successes (however small they may be).

7. Read My blog - Sorry for the shameless self promotion, but 7 tips are more appealing then 6. Remember I am here to help, so if you have a question. Leave a comment or send me an email