Looking at the long game

When I was in my forties, I stepped on a scale and realized I weighed more than I ever imagined. It was a wake-up call, but it also started a long cycle of chasing one big, distant number. It’s a common trap. We decide to lose forty pounds and we stare at that finish line until we’re exhausted.

I’ve learned that it’s much more effective to work in stages. If you’re at 220 and want to be 180, don’t just aim for 180. Target 210. Then 200.

I like to treat these as sprints with planned breaks in between. Trying to maintain a strict calorie deficit during a birthday month or the holidays is a recipe for frustration. Instead, look at your calendar and plan your “reset” weeks.

During those breaks, I practice reverse dieting. I bring my calories back up to maintenance levels. It isn’t a week of eating everything in sight; it’s about giving my metabolism and my mind a rest. You might see the scale tick up a pound, but you’re preventing the burnout that usually leads to quitting.

If you feel fatigued or your strength in the gym is dropping, you’re moving too fast. There’s no shame in adjusting your spreadsheet and adding a few pounds back to your goal. As long as the waist measurements are moving and your energy is high, you’re winning.

How do you handle it when your progress doesn’t match the timeline you originally set?