Steps to Setting Weight Loss Goals for the New Year & Beyond

The purpose of goals is to focus our attention. The mind will not reach toward achievement until it has clear objectives.

"Goals create energy and motivation"

"Action without Planning is the number one cause of failure."

Step 1. Set Specific Goals

eg. Exactly how many kilos do you want to lose?

When do you want to complete your goal?

How much do you want to weigh?

What size clothes do you want to wear?

Step 2. Set Measurable Goals

Measure your progress e.g. Take a picture before, weigh - scales, measure body fat.

Step 3. Set Big Goals

Decide what you would really like to look like if you could have any body you wanted? Dream...

How can I achieve this goal?

Step 4. Set Realistic Deadlines

e.g. lose 10 kilos in 6 weeks (Recommended weight loss is 1-2 kilos a week)

Step 5. Set Long-term and Short-term goals

Don't just write down one goal, make an entire list.

Your ultimate long-term goals

  • 12 month goals
  • 3 month goals
  • Weekly goals (provide immediate feedback) e.g. Measure yourself, weigh
  • Daily goals (things to do everyday) action goals e.g. Cutting down on sugar, getting up early etc.

"With a deadline right in front of you, you'll know that every workout and every meal counts."

If the goal was a significant one, or one that you had worked towards for sometime, take the opportunity to reward yourself appropriately.

Step 6. Establish the emotional reasons why you want to achieve your goals.

"If you have a strong enough WHY you can bear almost any HOW."

What are your reasons? e.g. Health reasons

Answer these 2 questions:

What's important to me about reaching my goal?

Why is that important?

Identify the driving force behind the goals... Do you want more self-confidence?

Step 7. Write out a goal list of "affirmations" statements

(Personal, present tense and positive)

Start with I am......

Think and visualize your goal as if you have already achieved it.

Step 8. Repetition - Read your goals & affirmations at least twice a day.

(once in the morning and once at night)

Post your goals in a conspicuous place e.g. the fridge, bathroom mirror, computer monitor etc.

Read your goals with FAITH - Faith is knowing that eventually you will reach your goal.

Practice believing in yourself

See in the mirror what you want to become, not what is presently there.

Step 9. Visualize

Visualization means making mental pictures or images it's thinking without words.

e.g. Picture your body the way you want it to look like when you reach your ultimate goal.

Examples of Goals:

I deserve to be healthy and fit

I am learning enough about my body, diet and exercise that I am staying within 2-3 kilos of my optimal weight for the rest of my life.

I am developing clean eating and consistent exercise habits that are so ingrained into my lifestyle that they stay with me for the rest of my life.

I am buying all new clothes to show off my new, lean body.

Positive Statements & Empowering Questions.

Whatever it takes, I'll do it.

I like eating healthy foods

What can I eat right now at this meal that will help me lose body fat?

I am 100% responsible for my results.