Use Chunking to Lose Weight

Often people give up on losing weight just when they’re starting to make headway. This is especially true if people have more weight to lose, as 40 lbs. or more. It’s definitely not going to be a quick fix, so it’s best to change your mindset and expectations. Often people vacillate between two extremes.  On the one hand, there are expectations that this diet, program, approach, etc. will be the perfect fit and the pounds will just drop off. At the other extreme are the people who don’t see it ever happening. They can’t even conceive of the possibility.

Somewhere in the middle is reality. So, first set your goals on how much you want to lose and in what reasonable time frame, and write it down. Put it someplace where you will see it every day, to remind yourself of your resolve.

Divide your total weight loss goal by the time frame needed, and see how much you will need to lose each week to reach your goal. Reasonable goals will not exceed 2-3 lbs. per week. If you set your goal to lose too much, you will resort to dieting, which will not teach you adjust your lifestyle and establish eating habits for life. But if you set your goals too low, such as ½ every other week, you probably will not be motivated to do it, because the change will be so slow and frustrating.

Whenever you have a long-term project going, like this one, it is easier to succeed if you look at one short-term goal at a time. It’s called chunking. Let’s say you want to lose 40 lbs., and you want to do it in 5 months. That means 8 lbs. a month and 2 lbs. a week. Then figure out what you need to do to lose those 2 lbs. and go for it! Or maybe it’s more realistic to lose 1 lb. a week and take 10 months to do it. Either is fine.

After the week is over, weigh yourself. If you reached your goal you will be encouraged to continue. If you lost weight, but less than the 2 lbs., you might be discouraged. So congratulate yourself for moving in the right direction. If you hadn’t set the goal you probably wouldn’t have lost anything – so you are still ahead. If you gained weight, evaluate how your week went and see why you gained the weight. Is it: job setback let to chocolate binges? Or maybe you didn’t exercise this week? Maybe you turned to food for comfort due to family problems? Whatever it is, set your resolve to do it differently next week.

When you start to lose a significant chunk, use numbers to encourage yourself.  I.e., if your goal was to lose 40 lbs. and you have lost 10 lbs., think of yourself as being 25% there. That way you are more likely to feel that you have made significant progress and want to continue.

Please pat yourself on the back for any movement in the right direction. The more encouraged you are to stick with it, the easier it will be to lose the weight. Over time, small steps lead to big results.


Are you willing to do something to reach your goals? If you are ready to make 2018 your year to succeed, call me at 317-445-4203 to set up a free consultation or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions. To find out more about Carol and the weight loss programs she offers, go to    Both group and private sessions are available.




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