Lesson 1: Set a goal right from the start and believe it

 

If you want to lose weight successfully, you must have a goal. Having a clear goal in life is the best motivator to wake up in the morning and keep you excited throughout the day. When you don't have a goal, you will drift and become uncertain about what and how you do it.

Now I will show you how to set the right goals in your weight loss journey.


1. Practical goals

First I need you to come up with a realistic goal for yourself.

Many people, when starting a weight loss cycle, set themselves goals like "lose 6Ibs in 1 week". These goals are very unrealistic, if true, and unsafe weight loss goals. To make yourself adaptable and not get discouraged, set goals that are realistic and within your means.

l Do not lose more than 1.1 - 2.2 Ibs in 1 week. This number has been proven to be a safe and healthy weight loss level.

 

l  Divide the goal to lose weight into long-term and short-term goals. From long-term goals, set short-term goals and then gradually implement those goals. For example, losing 26Ibs in 6 months is a long-term goal, broken down into short-term goals of losing 4Ibs in 1 month, and losing 1Ibs in 1 week.

 

l You can buy a calendar or download an app to track your weight loss plan. Tick each goal achieved to give more motivation to complete all weight loss goals.

 

l Keep the calendar in a visible place to remind your best friend to complete the goal on time. If it's a phone app, turn on reminder notifications so you don't forget.

2. SMART goals:

The key to setting a weight loss goal is to follow a goal-setting standard, that is, a SMART goal. The acronym SMART Goal describes the most important characteristics of each goal:


 

Ø Specificity: Clearly define your intentions by including some numbers and details in your goal.

Ø Measurable: How will you track your progress? Do you measure body weight, waist circumference, BMI, or exercise performance?

Ø Attainable: Do you have the time, resources, and motivation to achieve your goals?

Ø Relevant: You can set an ambitious goal as long as it is within your reach.

Ø Time Based: Set a deadline for your goal. Break it down into short-term timelines to stay on track.

It's important to remember that sustainable weight loss, takes time.

My target form:

 

My goal is to lose 10 pounds in 12 weeks. To do that, I would need to reduce or burn 300 to 500 calories per day.

 

Plan to achieve the goal:

u Replace your morning egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories)

u Replace a can of Coca-Cola (150 calories) with water (0 calories).

u Walk for at least 30 minutes at 3.5-4.0 mph, 3 days a week (burn about 180 to 240 calories).

u Strength training 2 days a week for 30 minutes (burns about 140 to 280 calories)

 

With this plan, I will achieve a calorie deficit of 270 to 550 calories per day. By checking my weight every week, I can determine if these changes help me achieve my long-term goals.

 

Looking at this example, you can see the changes are quite modest. I don't change my whole life, I just change a few small things.

 

The interesting thing is, as I continue with my healthy behaviors, I can start to do more, not just because I want to lose weight, but because I will start to feel better, stronger, and healthier. more confident.

 

Try breaking down your goal into specific steps like this and track your progress. Just remember to adjust your plan if results start to falter or if you're struggling to keep going.

 

ACTION

Define clear weight loss goals, and set short-term and long-term goals.