Where to Start, Part 3: Weight loss Contract

In part 1 of this series I discussed setting goals. In part 2 I went into detail on how to set up an effective rewards system. In this final installment I want to talk about the final step into setting up your success, making a weight loss contract.

Step 4: The Contract

As with rewarding yourself, setting up a contract with yourself might seem a bit cheesy but as with everything else you are putting in your notebook it has a purpose. Having something 'formal' written out that clearly states you only get your rewards once you hit your goals will help you stop yourself from buying that new outfit even though you only ate your veggies 5 days out of 7. Your contract will serve as a reminder that you are doing this for yourself, that you do want this and you are willing to put in the work. As with everything else writing this down and having it in the front of your notebook (or posting a copy on the fridge door) will help you whenever you are feeling discouraged after a binge or a skipped workout.

The contents of your contract can be as simple or as detailed as you feel the need for. However it should include a few basic things.

1. Your contract should state your overall product goal whether it be a certain amount of weight you want to lose or a race you are looking to run so you always know what you are working towards.
2. Your contract should answer the question WHY? WHY are you doing this? Be completely honest with yourself and put some emotion into it. If you are feeling discouraged and are reading this what is going to help push you past the bump in the road and keep you on track? If you want to lose weight because you were walking through the store and overheard someone laugh at your weight and you never want to feel that shame again, write that down. Write down every negative thought you never want to think again that will remind you of the WHY you are doing what you are doing. You are the only one who ever has to read this contract. don't hide from yourself.
3. Include something about your reward system. You can be as brief or as detailed as you feel necessary but mention it so you know that you are bound by a contract get that reward when you reach your goal. It will help ease any guilty feelings of spending money on something that otherwise would seem frivolous. And if a spouse says something about wasting money, you can throw it in his face "it's in the contract damnit!!"
4. Promise to love yourself and remind yourself that you are worthy of losing weight. Yea, it might not seem that important but if you don't start to love yourself now, losing 50 pounds, fitting into a size 2, running your marathon, whatever your goal may be....it wont change the fact that you don't love yourself. No one ever tells you that weight loss isn't a magic pill for self-esteem. Self-esteem is something that you have to work at everyday by changing the negative thoughts into positive ones.

Once you write out your contract, date and sign it, you are ready to start on your successful journey! Remember that losing weight is a lifestyle change. This is not about a diet, or an exercise program, it's about eating healthy for life and being active for life. It's discouraging, hard and upsetting but in the end it's worth it!