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The Importance Of Goals And Commitments

A goal or commitment enables you to concentrate your energy, your attention, and your intention on achieving something specific. When you establish a goal or commit yourself to a path and consciously set out to reach it, you also engage the power of your subconscious mind, which will work while you are not on coming up with ideas and devising strategies to help you get what you want. The more often you remind yourself of your goal or commitment, the more your mind will work on ways for you to achieve it.

Human nature craves immediate results. Know this and be realistic when setting goals. You may need to make adjustments to how much you are eating, what kinds of foods you are eating, how much physical activity you are getting, or how much time you have allowed yourself to reach your goal.

Also, don’t allow yourself to become too focused on your weight. Remember, muscle weighs more than fat. The way your clothes fit may at times be a better measure than the scale. Even when your head tells you one thing, your body may be telling you something else. Give your body some time to adjust. Sometimes, it takes time for results to show on the outside even if you may be making a difference on the inside.

Lifestyle Modification

One way to give yourself a leg up on your journey to your weight loss goal is to change aspects of your lifestyle that don’t support healthy behaviors - aspects that keep you trapped in unhealthy habits. It’s important to remember that not only are small changes easier to implement and stick to, but over time their cumulative effects really add up. Here are a few suggestions for positive lifestyle changes.

At Home

Reduce time spent watching television and in other sedentary behaviors; build physical activity into regular routines; put unhealthy food choices out of sight.

At Work

Go for a walk instead of taking a coffee break; take the stairs instead of the elevator; walk to a colleague’s office instead of calling or emailing them.


Don’t eat in the car ever; change regular routes that take you past hard-to-resist places such as bakeries and fast food restaurants.

Grocery Store

Become an inveterate label reader - don’t buy products high in fat and sugar; shop around the outside of the store first - this is where fresh produce and pure proteins (meats, fish) are typically situated; don’t shop when you are hungry; come armed with a list and don’t deviate from it.


Stop drinking soda or switch to sugar-free drinks; switch from white flour to whole-wheat or other high-fiber flour; when snacking, put a small amount on a plate and eat only that instead of dipping into the bag until it’s all gone; eat fruit (fresh or dried) instead of sweets.

Am I At Risk Of Adverse Health Conditions?

If you are obese, overweight, or have a high waist size and two or more risk factors, even modest weight loss (e.g., 10 pounds) has health benefits. Almost two-thirds of Americans are overweight.

Excess body fat leads to a higher risk for premature death, type 2 diabetes, high blood pressure, problems with cholesterol and triglycerides, heart disease, stroke, gallbladder disease, lung problems, gout, arthritis, and certain kinds of cancers.

Potential Positive Effects Of Moderate Weight Loss

  • Normalization of blood pressure / reduced risk of hypertension (high blood pressure)
  • Lower cholesterol and reduced risk for heart disease, stroke, and diabetes
  • Improvement in arthritis symptoms
  • Improved self-confidence

Ten Ways To Get Moving

  1. Make a fitness date with a friend.
  2. Do something fun that’s also physical, such as dancing.
  3. Walk or cycle to and from work.
  4. If your job is sedentary, get up and walk around - even if it’s just along the hall and down the stairs and back again - once an hour.
  5. Pace while talking on the phone. If it’s a cell phone, go for a walk down the street.

  6. When watching TV, walk around the house, or do a little housework or something else useful, during the commercial breaks.
  7. Run your errands—on foot. Rather than driving to each stop on your list, park once and walk. Carry a tote bag for incidentals. If you live close enough to the town center, leave the car at home. When you get back, wash and wax it.
  8. If you’re stuck waiting for a flight or appointment, do a lap or two around the airport or the block.
  9. Take up gardening.
  10. Do housework—vacuum, sweep, wash the floors; clean out all the cupboards, including the very back of the highest and hardest to reach ones; scrub the windowsills; strip the beds and flip all the mattresses.

Twenty steps burns 1 calorie!

*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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