Chris Powell's Choose More, Lose More for Life by Chris Powell Read Free Book Online

I will reach my long-term goal by my anniversary.” Deadlines create a sense of urgency and keep you from procrastinating. They remind you that
your weight-loss commitments are important
. “Someday” and “eventually” weaken your resolve to reach your goals. Without the pressure of time to keep up your momentum, you’ll grind to a halt and hate yourself for it. With the clock ticking, you’ll run for the finish line!
    Are your goals SMART? If they meet the SMART criteria, you’re much more likely to reach them. Here are a few examples of SMART and not-so-SMART goals:
NOT-SO-SMART GOALS
SMART GOALS
Specific
I want to get skinny.
I will wear a size six by my wedding date.
I’m going to exercise more.
I will work out three times a week for at least fifteen minutes at a time.
Measurable
I’m going to drink less soda.
I will enjoy one diet soda each week.
I’ll try to drink more water.
I will drink sixty-four ounces of water each day.
Attainable
I want to be a yoga master.
I will take my first yoga class by July 31.
Relevant
I will place top ten in the Boston Marathon next year.
I will lose seventy-five pounds in twelve months.
Time-Bound
I’m going to cut back on junk food.
I will only eat junk food once a week, on my reward day.
I want to lose fifteen or twenty pounds.
I will lose fifteen pounds within three months. I will lose twenty pounds by December 15.
RISE UP AND RECOMMIT
    Reassessing your transformation vision clarifies what’s possible for you
right now
. You know what you can honestly promise yourself and what goals are SMART for you. You know that you can follow through when you take them on, and you believe in yourself again. You’re not afraid of falling—you accept that you will—because you know you can get back up. Self-confidence empowers you to recommit to your weight-loss journey.
    Toughen your commitment by
declaring your promises and goals
. Say them out loud. Write them down. Announce them to people that you loveand trust. There’s no more room for silent promises or ridiculous goals—the kind you can hide behind. Declaring your commitment makes it rock-solid. Now you can rev up your determination and get back on track with your transformation, knowing that in the future you will fall again, but not fail. Stride forward boldly!
The Fourth Secret: Unite
    You’ve heard the expression,“No man [or woman!] is an island.” Let me translate that: Humans need one another. We find strength in numbers, so we do everything together, as a group. That means you’re not programmed or equipped to make your weight-loss journey alone. The support and encouragement of others help you believe in yourself and keep your promises to yourself. Your connections with other people create a safety net that lets you fall without failing. The
power
of your tribe
empowers
you: It’s the wind at your back as you make your voyage to health and happiness!
    It’s been said that people become like their friends, loved ones, and associates (and even their pets!). If you want to be healthy, you should hang out with healthy people and absorb their energy. If you want to be happy, you should surround yourself with happy people. Interacting with those who are already where you want to be, learning from them and adopting their vision makes it easier to become who you want to be.
    Group energy gives you a leg up on transformation in three big ways:
ACCOUNTABILITY
    The first thing you must do after you put together your support network is
tell your people
what you’re going to do and ask them to hold you to it. Most of the time, you make your diet promises in secret. I call them
silent promises
, because you don’t declare them in front of anyone. You’re so unsure of your willpower and fortitude that you’re terrified to put your self-respect on the chopping block in front of others! When you break silent promises, you can sweep them under the rug. You don’t have to answer to anyone.
    It’s way too easy to break a