You’ll agree with me that:
it’s REALLY hard to stick to new year’s resolutions,
such as “I will losing 20 kg this year”
well, it turns out , you can easily stick to your
new year’s resolutions, lose the amount of weight you want and keep it off!
by doing this one simple thing (the missing piece!).
And in today’s post i will show you what this missing piece is and how you can add it to your weight-loss journey.
Most people, in their weight loss journeys, have no map to show them how to get to their ideal weight.
Looking for diets, quick tactics and strategies to lose weight is irrelevant until you have a plan.
That’s where a “weight-loss goal”comes in
A simple Weight-loss goals can mean the difference between success and failure.
You might be wondering:
“What is a weight loss goal?”
A weight loss goal is simply a plan that helps you convert your thought into action.
If you fail to plan then you plan to fail.
Why is a weight loss goal even important sef?
A good weight-loss goals can help keep you focused and motivated.
Want to know the best part?
They provide a plan for you to shift to a healthier lifestyle – which is the most important thing.
Types of weight loss goals
They are goals you hope to achieve in the end. Long-term goals help you focus on the big picture. Examples of Long-term goals are:
- “I want to lose 10kg in 2 months”
- “I want to get six packs in 6 weeks”
Most people make this kinds of goals all the time
But guess what?..
This goals gives you a target but doesn’t explain how you will reach it. Also long-term goals may seem too difficult or too far away. This brings us to another very important type of goals
2. Process goals
A process goal is a necessary step to reaching a desired long term goal or outcome.
For example if your long term goal is to lose 10kg in 2 months
Then your process goals will look something like:
- “I’ll eat fruit and vegetables 3 times daily”
- “I’ll jog for 30 minutes daily”
- “I’ll drink 35cl of water after every meal”
You get the idea!
Process goals may be mainly helpful for weight loss because you focus on changing behaviours and habits that are required for losing weight.
So start breaking down your long-term goal into a series of smaller, short-term goals.
Before you do, make sure to read.….
How to create successful weight-loss goals.
Not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals can easily discourage you.
Use the following guideline for creating SMART goals that will help you reduce weight and improve your overall health.
- Specific. A good goal includes exact details. For example, a goal to exercise more is not specific, but a goal to jog 15 minutes early in the morning daily is specific. You’re stating what you will do, how long you will do it, and when you will do it.
“Many goals start out being too difficult and too general. That’s a set up for failure,” says Mical Kay Shilts, Ph.D., assistant professor, Family and Consumer Sciences Department, California State University, Sacramento
- Measurable. If your goals can be measured, then you can easily know how successful you are at meeting your goals. For example a goal of eating better is not easily measured, but a goal of eating 1,500 calories a day can be measured. A goal of going to the gym is not measurable. A goal of going to the gym for 30 minutes, three days a week is measurable.
- Attainable. An attainable goal is one that you have enough time and resources to achieve. For example, If you haven’t exercised in years, don’t plan on going to the gym for two hours, six times a week—it’ll never happen. However, two to three times a week might be attainable.
- Realistic. It’s common for dieters to set lofty weight loss goals for themselves. For most people, a realistic long-term/outcome goal is losing 5 to 10 percent of their current weight but….
A 2001 study from the University of Pennsylvania found that on average, overweight people set a goal of losing 32% of their body mass. That’s three times the amount needed to achieve better health
Setting an unrealistic goal may result in disappointment or the temptation to give up altogether.
- Time bound: I want to lose 10kg “soon” is just a wish.
A goal not on your calendar is just a wish
Set goals that have a dead line.
A perfect example is I will to lose 10 kg by 10th of July 2016
Once you remember the acronym S.M.A.R.T then you can easily set your proper weight loss goals
Sounds simple, right?
Anyhow! … now you know how to set your weight-loss goals
Next is to look at:
How To Achieve Your Weight Loss Goals
You can achieve your goal weight — as long as it is reasonable and attainable.
Remember that you’re on a journey to improve your life and health and gain control over your weight. It’s not about perfection.
Here are a few expert tips to help you achieve your weight loss goals.
Have your goals written down and read them daily.
There is magic in writing things you want achieve down and reading them daily.
Your goals won’t fade away if you remind yourself of them daily.
Make sure you have your weight loss goals written boldly in a place you can see it everyday.
Have your WHY
When setting your weight loss goals, remember to ask yourself WHY you want to lose weight. make sure you write down clear reasons why you want to lose weight.
Reminding yourself of the reasons you want to achieve your goals keeps you motivated.
So make sure your WHY is written down in a place where you can easily access them to read each day
Set and Focus on process goals
Set and FOCUS on “process goals” (such as jogging for 30 minutes daily) instead of “outcome goals” (such as losing 20kg).
Process goals help you develop the habits you need to reach long-term goals by focusing on what you are doing right now.
Besides, a healthier lifestyle is more important in the long run than the number of Kg you lose.
Besides, a healthier lifestyle is more important in the long run than the number of Kg you lose.
To help keep you motivated toward meeting your ultimate goal, set and focus on mini-goals you can reach within a day, a week or a month.
Start Now now!!
The number one reason people don’t achieve their goals is because they never START. Goal-setting is more than making a wish and hoping it will come true
Once you Know what you need to change.
Establish a goal.
Begin a goal-directed activity immediately.
Visualize Your Success
Try to envision how great you will look and feel once you get in shape.
What inspires you?
- Is it pictures of your favourite Celebrities?
- old photos of you when you were slimmer?
- Or maybe it’s motivational quotes and sayings?
Whatever inspires you, place them in a place where you can see it every time to give yourself positive input (“ginger” for short)
Allow for setbacks
Nobody is perfect, so you will definitely have slip up. You’ll have days when you overeat, eat what you’re not supposed to eat or miss work outs.
Just accept you’re human and move on.
Don’t start telling yourself negative things like “I’ve failed” or “I will never be able to achieve my goals”.
Negative thinking only makes you feel negative; it won’t accomplish anything instead just tell yourself, Okay, I slipped up. Now I’m getting right back on track. Jump back in and look forward.
Don’t give up just because you couldn’t achieve the goal you set.
Remember you’ve only failed when you stop trying
And give yourself credit for what you’re able to do and keep going.
“It’s hard to change any behaviour, If you make a small change, it’s an awesome accomplishment.”
Look at small goals possible to achieve right now. When you put together several short-term goals, you’ll discover that you’ve accomplished the long-term goal that once seemed so impossible.
Small Changes = Big Results
Check and adjust your goals as needed
“People think once you set your goals it can’t be changed.
If you’re having slip ups and can’t seem to get back on track with the goal and schedule you chose, then you need to revise and adjust your goals to better fit your lifestyle.
Too often, we stop pursuing any goal just because we failed to accomplish the original one. Instead, create Plan B—a more realistic alternative—and put it into action.
For example, if your goal to exercise at the gym isn’t working, try jogging around your neighbourhood instead.
Also be willing to change your goals as you make progress in your weight-loss plan. If you started small and achieved success, you might be ready to take on bigger challenges.
Track your progress
Goals are best achieved if you keep a record of your progress. If you don’t track your progress, there is no way to find out if you’ve lost any weight whatsoever.
And guess what?
If you don’t know this, you are more likely to lose motivation and stop working out altogether keeping track can help you evaluate your progress and stay motivated.
Besides stepping on the scale, You can also use an item of clothing, like a pair of jeans or a dress, as your point of reference, suggests Ashley Koff, R.D. If it fits a little looser every time you try it on you know you’re headed in the right direction
Have you ever wonder why the contestants on weight loss shows like The Biggest Loser have such great weight loss success?
Yes you’re right…it’s because of the reward of “Money”
At the end of the week when you’ve achieved your weekly goals (without cheating), then you should reward yourself too .
You cannot do all that hard work for nothing.. 🙂
Rewards for “good behaviour” makes your weight loss enjoyable and inspire you to continue doing it.
here are some ideas on how You can reward yourself :
- non-fat treat,
- Buying an expensive dress you’ve been eyeing(not recommended),
- Treat yourself to a manicure/pedicure,
- Invest in new workout gear, sneakers,
- Relax with a massage
or other small treat you’ll enjoy, Just make sure you don’t use food as a reward.
Find people with similar goals
Find a friend or a group that have similar goals with you.
You should always be surrounding yourself with like-minded people, who will motivate you to achieve your goals. If you don’t have health-conscious friends, then try joining a group fitness class to make new friends
or better still..
Technology makes it easier than ever to connect with like-minded people—and it doesn’t matter where they live! Online communities (like Weightloss for smart people) can be great resources for support and tips
What To Do Now
- Tell me what your SMART weight-loss goals is by leaving a comment now
- Get a pen and paper
- Write down your S.M.A.R.T weight loss goal (Both outcome and process goals)
- Write down WHY you want to lose weight (check out this post [link]to give you some ideas )
- TAKE ACTION!! (Begin a goal-directed activity immediately)
- Read your goals and WHYs every day.
PS: If you learnt something from this post don’t forget to please share it by using the share buttons on your screen