How to Goal Set for Successful Weight loss

Today we will focus on how to goal set for successful weight loss.  How you can stay motivated on your weight loss journey. Jon Acuff talks lot about this in his 30 Days of Hustle groups. He also has great book called Starting. Based on my experience as a health coach where we learned to use the “stages of change” to assess readiness to change I’ve come up with 5 ways to stay motivated to lose weight. The first thing I will tell you is write everything down. The goals, timetable, the why, the where, etc. Writing it down is very powerful and further cements into your brain. Keep it visible when times get tough refer back to your goals and why.

The Goal

Set the goal here. What is you want to do? But you must be specific. No generalities here.  You can’t say, “I want to lose weight” or “I just want to tone up”. A better way to say it would be, “I want to lose 20 pounds in 3 months” or “I want to lift weights to increase my muscle definition by dropping below 15% body fat”. Be as specific as you can.

The “why?”

Why do you want to do this? Think about what this was would mean to you if you could lose X pounds or buy smaller clothes sizes. Visualize how you would look and see yourself. Think about what it would feel like to. How you would your family and friends react? If you could lose 10 pounds in 30 days, what would that mean to you?

The “how”

How will you do this? You also want to be specific here. Not, “I will try hard” or “I will workout each week”. For example say, “I will exercise using P90X3 5 days a week (pick your days)” or “I  hired a trainer to help me lose weight”. Or maybe your working out with friend too. Or something like I will exercise 5 days week and I will track calories using an app  and makes sure I eat 2 fruits a day with 1 cup of vegetables per day. Just be specific..

The “where”

Where will you do this? Will do this at home, the gym, the park, etc? After this step you should now know what you want to do, why you want to do it, how will you do it, and where. Which leads us to the next step.

The time table

The start and finish. Your starting date and the deadline to accomplish it.  Setting a start date will prepare yourself for your “how” and reinforces your motivation . Your preparing to not procrastinate. “Someday” doesn’t exist. Set a deadline too. This will help push you and keep you on track. Difficult times will happen. Life will get in the way. It happens to me. It happens to all of us. The point of the deadline is to know you have to get this done and putting it off won’t work. Like I said things happen and your deadline will come and you didn’t hit that specific goal. THAT IS OK. Reflect on your progress and how awesome you’re doing. Then reset the goal and deadline again. Keep moving forward.

The “Who”

The final piece. Who will hold you accountable?  A family member, friend(s), a group. A great way to get your self started is too tell whom ever you want about your goal. You feel committed. You just told someone or a few people what you’re doing and you know they will ask you about it. Tell them what you want them to do or what you will do. Will they call you every week to check on your progress? Will you call them when things are getting rough and how do you want them to handle it?


Extra Tips:

1. keep your goal, start date and deadline visible – on the fridge, wall, mirror, phone,  or all of the above

2. ask yourself, do I have all the equipment I need to prevent set backs?

3. wardrobe:  do you have the necessary shoes and/or workout clothes

make it fun get yourself hyped up with some new gear if you need to, it can help you feel good

4. really try to stick with same days every week you plan to exercise


How to goal set for successful weight loss



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