Setting Goals

    

     Everyone thinks that setting goals when it comes to healthy lifestyles need to be weight loss goals (ie lose X number of pounds). While those are a great goal to strive for, many people fail on those because it can prove frustrating and generally speaking people expect to reach these goals in the shortest time frame possible. It does not help that shows like the Biggest Loser, I Used to Be Fat etc. set a horrible example for what people should expect from weight loss. Unless you are financially set and can afford to workout for almost 8 hours a day and can afford the cost of nothing but healthy options you should not base your goals off of what these contestants pull off.  Here are some key concepts to remember when setting your goals!

 -SET GOALS THAT ARE SPECIFIC AND MEASURABLE:
"I will look really good on the beach" doesn't really give you anything measurable or specific to work on. What exactly is "good"? Think more along the lines of, I will lose X amount of body fat, X amount of pounds but set these goals in a realistic time frame.

-MAKE YOUR GOALS CHALLENGING BUT REALISTIC:
Goals must be big enough to inspire, but not so big that you get frustrated with the impossibility of accomplishing these goals. Saying that you will lose 100lbs in 6 months is an extremely lofty goal.  That goal would mean dropping over 4lbs a week consistently and what happens when you don't lose 4lbs? You are automatically in catch up mode! Now saying something like I will lose 100lbs over the course of 1 year, now only puts a 2lb a week weight loss in front of you and makes it sound that much more attainable.

 -SET SHORT TERM AND LONG TERM COMPONENTS:
Think daily, weekly, monthly, yearly, and LIFETIME! This way you are creating milestones along the way and gives you something to be proud of while you are on your journey! Your short term goals should be BEHAVIORS, not OUTCOMES (see below), think TODAY I will make it to the gym for 1hour, this week I want to make it 5 times to the gym, and by the end of the month you are on a schedule of getting to the gym X amount of times! OR I will eat 5 meals a day, X amount of vegetables etc.

-BEHAVIORS NOT OUTCOMES:
BEHAVIORS: based on something you can directly control and do yourself
OUTCOMES: based on the end product of a series of behaviors
The first goal you want to setup is your behavior goals.  The goals you have direct control over.  First setup your daily goals:  I will eat x amount of meals, I will drink x amount of water, I will go to the gym for x amount of time.  Secondly setup your weekly goals:  I will go to the gym x amount of times this week, I will stay on my meal plan for the entire week.  The more of these goals that you hit the easier it should be to reach your outcome goals:  Losing x amount of weight, x amount of body fat etc.


-TELL SOMEONE ABOUT YOUR GOALS:
Once you set your goals, tell someone about them right away and have that person/persons hold you accountable. If no one knows your goals, you can very easily blow them off.

Daily Goals:

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Weekly Goals:

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Monthly Goals:

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Outcome Goals:

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