Lesson 1, Topic 1
In Progress


Vilmos March 18, 2023

What commitments will you make to achieve your goals?

I promise to:

  • Implement low-glycemic-impact eating at each meal and snack.
  • I will not starve my body. Instead, I will feed it with the right foods to fuel my metabolism.
  • Rid my mind of negative self-talk and replace it with positive affirmations.
  • Plan my meals ahead of time, preparing my body for successful weight loss with each meal and snack.
  • Take my supplements as scheduled to support my weight loss efforts. (Optional)
  • Journal daily to understand my weight loss struggles and to implement new behavior modification techniques.
  • Forgive yourself for the past, and look forward. I will jump right back on track with the next meal. I cannot change the past, so I will accept it and move on.


It’s essential to remain flexible and open to change as you progress on your weight loss journey. As you move and establish healthy habits, you may be ready to take on bigger challenges or set more ambitious goals. For example, if you start walking for 20 minutes daily, you should be prepared to increase your workout intensity or duration.

On the other hand, your initial goals could be more realistic and sustainable, given your lifestyle or other circumstances. For example, you may need to adjust your goals if you experience setbacks due to illness, injury, or other unforeseen events. This could involve revising your timeline or re-evaluating your approach to achieving your goals.

Ultimately, the Dear Healthier Me challenge is just the beginning of your healthy lifestyle journey. It’s essential to approach this journey with a growth mindset and be willing to adapt and adjust your goals as needed. By staying flexible and focused on the big picture, you can progress and achieve lasting success in your weight loss and overall health goals.



Inspiration, ideas, and insight are helpful tools for achieving our goals. They can give us a sense of what is possible and help us explore our inner world more deeply. Problem-solving, understanding our motivations, making plans, establishing goals, and visualizing our transformation can all be empowering and exciting.

However, the reality is that we must do more than just achieve our goals by setting them or by sheer force of will. While these tools are helpful, they must be more on their own.

At some point, we must take action.

We cannot simply think, hope, or envision ourselves in change; we must do something to progress toward our goals. This means taking concrete steps toward the desired outcomes, even when it feels difficult or uncomfortable.

Ultimately, our actions will determine whether or not we achieve our goals. We can create the change we want using our tools and taking consistent action toward our desired outcomes.

Go from goals to skills to practices to actions.

It’s essential to break them down into smaller, manageable steps. Start by identifying what you want to achieve, then break that goal down into the skills you’ll need to develop. These skills include meal planning, food intake tracking, and increasing physical activity.

Once your skills are identified, it’s time to put them into practice. This might involve setting up a meal plan for the week, scheduling time for exercise, and staying active in this community to stay accountable.

Finally, break these practices down into actionable steps. These should be small, specific tasks you can do regularly to build momentum and create habits supporting your goals. For example, if your goal is to increase your physical activity, your actions include walking around the block daily or doing a short exercise routine each morning.

By breaking your goals down into these smaller steps, you can create a clear roadmap for success and build the habits and skills to help you achieve your weight loss goals.


Goal – Eat better consistently so I can lose weight.

Skill – Regulate eating behaviors

Practice – Eat slowly and mindfully