What is TOPS? Take Off Pounds Sensibly is a non-profit group of all ages and walks of life dedicated to taking off pounds sensibly. We offer fellowship while you change to a healthier new lifestyle and learn to maintain it. Call 1-800-932-8677 or locally contact Diane Lancaster at 905-459-2363 or dilancaster@sympatico.ca.For frequent updates, visit Take Off Pounds Sensibly for more information.
Brampton - Setting goals, with strategies on how to reach them is important no matter what you set out to achieve. Losing weight and getting health is no exception. A solid plan gives you the opportunity to objectively evaluate progress and to make adjustments geared for your success along the way.
Examples of SMART Goals:
1. I will walk my dog for at least 30 minutes, 4 days a week.
2. I will take the stairs at work instead of the elevator.
3. I will allow myself one sweet treat of 100 calories or less, 3 days a week.
4. I will eat 2 cups of raw vegetables every day.
Whether you are just beginning your journey or have been on the road for a while, it's important to have concrete goals, set high enough that you want to reach them.Establishing SMART goals is a great place to start. Not only should you choose goals that are smart, measurable, attainable, realistic and timely, SMART goals should also be tangible. By involving one or more of the five senses, the greater the chance you will succeed.
S - Your goal or goals should be specific.Instead of saying you will cut back on the amount of calories you eat and drink each day, be explicit.
M - The goal should be measurable.Record how far and how long you walk each day. It's hard to fool yourself when you keep a record of the steps you take to reach your goal.
A - Make sure your goal is attainable – meaning you can take certain steps to get there.Meal planning is a great example – commit to eating a certain amount of calories, i.e., 1500 per day and write it down.
R - Realistic goals are the ones we reach.Saying that you are going to eliminate sweets from your diet is probably not realistic. Committing to reducing the number of sweets you eat is realistic.
T - Goals should be timely – reached within a certain amount of time. Decide on a realistic time frame within which to reach your goal.
One of the obstacles to beginning a weight-loss program is the tendency to think that if you are not perfect right away and have not followed the plan to the letter, you have failed. The truth is that you will always run into obstacles along the way. What is important is how you deal with them.Be flexible – when you have had an "off" day recognize how and why so the next time you will be better equipped to stay "on".
Submitted by Diane Lancaster: I am a long-standing member of Take Off Pounds Sensibly. Nutrition has been a way of life. I successfully lost 30 lbs over 35 years ago and manage to keep that weight in control ever since by eating sensible. Nutrition is all a matter of balance.