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29 March 2009
Weight Loss, Good Health and Goals:
The Big Three!
Cliff Baker
So you've decided it's time to take the plunge! No I don't mean getting married! I'm talking about improving your health,
losing weight and feeling better about yourself.
Yes, I know all that sounds like a pretty tall order. But when you embark on a . . . well, let's not call it a diet . . .
a new healthier eating plan you're actually doing all three of those things -- and so much more.
But, if you want to succeed, do you know what your first priority is? You may say throw all the unhealthy food out of the
house. You may even say run to the local gym to sign up for a year's worth of classes.
But in both cases you're wrong. You need to set goals. You need to know exactly what you want from your new journey into
improved health, a healthier weight and overall better self-esteem.
So before you commit to changing one thing about your diet (oops, eating lifestyle!) sit take a deep breath, sit yourself
down and evaluate your motives. Then and only then can you begin to write your goals down.
Don't even think about starting your new plan until you have some very realistic goals mapped out.
Don't know where to begin?
You're not alone. Did you know that most of the population has not bothered to create written goals for any areas of their
life? Even if you visit the prestigious Ivy League school, Yale, you'll discover this.
In one famous study -- conducted nearly 60 years ago -- it was discovered that only three percent of the senior class held
any type of goals for their future. Twenty years later when the researchers sought the class members out again these same
three percent made more money than the vast majority of the rest of the class. Coincidence? Definitely not.
Now that you have some indication of just how important goal-setting is -- in every avenue of your life -- let's start!
Goal-Setting Step #1
Visualize. Visualize. Visualize.
Even before you set your first goal, begin your new eating lifestyle by visualizing how you would like to look or feel.
If your goal is to lose weight to fit into that smaller size -- then see yourself as already being in that size.
If you have to go through old magazines and catalogues until you find a photo of what you would like to look like (Realize
though that we all aren't shaped like a model.) While you may not be that person, this gives you something to aspire to.
It also makes visualization an easier tool.
If your goal is to improve your health, find a photo of a thin person exercising; place this photo someplace that you're
sure to notice it several times daily.
Congratulations! You've officially started your new health regime! Desire and knowing where you are going really are
half the battle.
Goal-Setting Step #2
Get it down on paper!
At the risk of sounding like your lawyer, I'm going to tell you that it's important that you write your goals down on paper!
And then you're going to display them someplace where you can review them every day.
Some people like to write them in their daily planner -- and rewrite them at certain periodic intervals. There's something
about writing that reinforces these ideas in the mind.
Goal-Setting Step #3
Set realistic goals
Even if you think they may be too easy to reach, set your initial goals so that you realistically can accomplish them.
Why set yourself up for failure right away.
So what's an unrealistic goal? How about losing 50 pounds in a month. That's not only difficult to do, it's not healthy!
So instead, set goals you know you can accomplish. Of course, you're walking a fine line. Don't set them so ridiculously
easy that they are any type of a challenge.
Stop right now and think about your goals. Most experts in this field suggest setting three long-term and three short-term goals.
Goal-Setting Step #4
Be specific as possible
Tell yourself just how many pounds you want to lose in the next six months say. Or give yourself a definite percentage of what
your cholesterol and triglyceride levels should look like if you're losing weight for your health. Perhaps you have an idea of
the distance you'd like to walk on a regular basis between now and six months. Write it down!
Once you have the long-term goals, break these down into short term goals. Where would you like to be a month from now? Write
it down -- and again be specific!
Do this with each of your three long-term goals. You may have broken your long term goals down into weight related, health
related and even "spiritual" or emotional.
Goal-Setting Step #5
Be sure to set specific dates
Instead of saying June, tell yourself you'll reach this weight by June 14 or September 26. When you write your short term goal,
again be specific. Many individuals find that this one act -- giving them a definite timeline -- may make all the difference
between success and failure.
Goal-setting Step #6
Write out an "action plan"
Having goals puts you way ahead of the game. But knowing how you're going to get there makes it journey that much easier.
Are you going to lose your weight through choosing certain fruits and vegetables? Six small meals a day? Avoiding all processed
and packaged foods? These are all strategies you must at least contemplate before you can see your goals take shape.
What type of exercises are you planning on doing? Walking? Strength/resistance?
Cardio workouts? If you don't know the answers
to these questions, then you may be floundering from one activity to another . . . one food to another . . . without sticking to
any plan long enough to give you the results you desire!
Goal-Setting Step #7
Review your goals periodically
This step closely resembles our advice of writing down your goals often. You may discover that your ideas of what you want --
and how to get it -- have changed. And that's fine! But then change your goals on the written page as well to reflect it.
Too many people fail to do this because they think it constitutes failure on their part. Nothing could be farther from the truth.
It just means that your original goals need some refining.
This last piece of advice isn't exactly a part of the goal-setting process, but it's closely related: remember to reward yourself.
Many people decide they'll reward themselves once they've lost a specific number of pounds.
Reconsider that strategy. After all, what you want to do -- especially at the very beginning of your new healthy journey -- is to
establish a habit. So, why not reward yourself for so many days of eating healthy or for staying with your exercise program.
Divorce your reward from a set outcome. Instead, give yourself some material pat on the back for sticking with the process. In the
long run, establishing a habit is far more important. The habit will stay with you for a lifetime.
Ahh! I see you're ready for that all important goal-setting session. You've got pen and paper in hand. Good luck! I know you can do it!
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