Many times, when people set out on a “;weight loss”; plan, they ultimately fall off the wagon.

This should come as no surprise because it's the weight-loss mentality that shoots us in the foot. The term “;weight loss”; is too vague to be a goal, and even if you specify a number of pounds to lose, there is still an element of failure in the back of your mind. Meaning, if you do not hit the desired number of pounds lost, you have failed at your task, leading you to ask, Why continue?

The key is to set measurable goals leading to a lifestyle change, not “;what the number on the scale says”; change. Here is a way to avoid the yo-yo:

If your total weight loss goal is 30 pounds, set a small, incremental goal. Start with two pounds at the end of two weeks. Once that is done, make it your goal to keep the two pounds off for the next four weeks. Repeat this process until the first 15 pounds are lost. Your new goal would be to maintain this weight for the next few months, letting go of the pressure to lose weight and enjoying the fruits of your labor up to this point.

The break also gives your body a chance to rest and to establish a new “;set point.”; Once you have kept your weight down for at least a year, you can work with renewed vigor on losing the final 15 pounds.

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Reggie Palma is an exercise physiologist, has been a personal trainer for 12 years and has a fourth-degree black belt in the Filipino martial art of kali. He can be reached at .(JavaScript must be enabled to view this email address) or 392-2314.