As a personal trainer and life fitness coach, I see many clients grabbing the weights and strapping on their running shoes before they know exactly what it is they want to achieve. My advice is to leave nothing to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you will do what is necessary to get it.
First, check your expectations. Are the goals you set reasonable? While it would be nice to lose 20 pounds in 7 days, there is no safe way to make that happen. Unrealistic expectations undermine your efforts and make it difficuilt to stay on track.
Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale - like lowering your blood pressure by 10 points or increasing the distance you can walk or jog.
Keep track of your progress. Journal a record of the progress you make in keeping your goals. It will help you resolve to stay committed. Feelings of accomplishment will provide the fuel you need to continue moving forward.
Think carefully before sharing your goals. Sometimes it is a good idea to share your goals with family and friends and sometimes it isn't. Think about what feels right to you and trust your intuition.
Celebrate every achievement, milestone and moment! Reward yourself! it's a great way to stay motivated.
Review and revise. Life happens when you're making other plans. You may have to modify of change your goals to accommodate your situation.
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