What Exactly is a Weight Loss Goal?
Your desire plus intention for a specific body size makes up your weight loss goal. A desire is a strong feeling of wanting to have something, and intention is a plan. When desire and intention are added together for weight loss, the sum is change or transformation.
DESIRE + INTENTION = CHANGE OR TRANSFORMATION
Have you ever wondered why you can’t make headway with the changes you desire? Do you keep sabotaging yourself or falling off the diet wagon? If you haven’t been able to make headway with your desires, then it’s time to back them with some intention. Below are 10 steps and weight loss goal planner templates to help you start.
11 Steps to Reach Your Weight Loss Goal
STEP 1: EVALUATE YOUR BEHAVIORS
Think about your current behaviors that have been holding you back from transforming your body. Try to list three to five of them. Next to each current behavior, write down your intention that will allow you to accomplish your goals. See the self-evaluation example below.
STEP 2: PLAN YOUR WEIGHT LOSS GOAL
What are your top three to five goals for weight loss, fitness, and health? Write them down. Then list two behaviors for each goal that you intend to move towards. An example is provided for you below.
STEP 3: SET DEADLINES FOR OUR GOALS
On your goal planning sheet, write down realistic deadlines for your goals planned in Step 2. See example below.
STEP 4: EVALUATE YOUR GOALS
Placing a value on your weight loss goals will help you see what you will gain or lose by achieving or not achieving them. This gives you real perspective to what you really want. Evaluate your goals by answering the following questions in the example below.
STEP 5: PLAN YOUR MEALS
Whether you count calories or not, you can still lose weight. Just stick to a wholefoods diet, and rid all refined and junky foods. Below is a healthier version of the United States Department of Agriculture's (USDA) My Plate for weight loss. It will help you as you build your meals. If you are determined to count calories, you may want to read my articles Easily Calculate Calories to Lose Weight and Is Calorie Counting the Best Way to Lose Weight?
STEP 6: SCHEDULE EXERCISE
If you haven’t ever exercised, you can start by walking as it is the easiest to incorporate when starting a weight loss plan. It will also help you get strong quickly. You can incorporate other exercises after you feel comfortable with your new schedule. Below is a convenient walking schedule for beginners.
The goal is to reach the upper time limit for each week given each week. However, you don’t have to if you can’t or are limited on time. Just be sure to walk within that time-frame. As you start a new week, start with the time limit you ended the previous week. For example: If you ended the week walking 10 minutes, then start the next week walking 10 minutes and gradually build to the higher time limit throughout the week.
Step 7: MOTIVATE YOURSELF
Reading enriches the mind, and what better way to learn and motivate yourself so that you do reach your weight loss goals. You can read motivational material on goals and success, as well as reputable books, magazines, and articles on living a healthy lifestyle. Let your mind be inspired. Below are a couple of websites that I've enjoyed, and membership is free or at a very low cost.
STEP 8: BE POSITIVE
Get rid of all stinkin’ thinking, and be positive. Sometimes, that’s difficult to do – especially when you have setbacks. Always tell yourself that you will achieve your goals, and never stray from that. Sometimes, reminders help. Placing positive quotes in areas that you will see every day will change the way you think. Following are a few popular quotes that may help you as you begin working on your new goals.
When you feed yourself positive thoughts, a chemical reaction occurs in your brain that actually makes you see things a bit differently. You won’t be stressed as much, and you’ll have more energy to do the things you love. You will even start appreciating the little achievements you make more.
STEP 9: WORK YOUR GOALS
Your plan should in place with goals set at this point. Now it’s time to just do it! You are ready to execute your goals. Spend a few minutes early in the morning reviewing your goals and reading your motivational quotes. You’ll also want to check your meal plan and exercise schedules. Organize your mind so that you don’t deter from your goals. Gear up for the day!
STEP 10: TRACK YOUR WEIGHT LOSS PROGRESS
After working on your weight loss goals for a few weeks or months, your pants may feel a bit looser. You may also feel more energetic. Begin tracking your progress as it will show you exactly what changes you’ve made and how much closer you are to your goals. Below are some of the ways you may want to track your progress:
If you’re progressing towards your goals, you don’t need to change anything. Just keep doing what you’re doing. If you’re not advancing toward your goals, then you'll need to tweak your plan. Be honest with yourself as you assess. Do you need to make changes to your meals? Do you need to exercise more? Review your goals and tighten up.
You’ve worked hard toward your goals, and you deserve to reward yourself. Do so whenever you reach one of your goals. Have a treat meal, a professional massage, or whatever makes you happy as long as it’s within boundaries. You may even want to set a bigger reward for your overall goal such as a new wardrobe.