Hi all! So with the World Cup currently gripping the nation and especially as England is playing tonight, I thought a blog about goals would be fitting. There’s loads of parallels between football and weight loss. Everyone has a common goal, to win, the players work hard and are incredibly committed, they plan out plays and have a back up plan for every scenario, they work together as a team guided but their coaches and managers and so on……
Have you ever had a goal that’s really important to you? Two years ago I’d planned a holiday to Ibiza with my best friend C. My god I was like a machine!! I started running, I was 100% on plan! Nothing stood in my way, I was the lightest I’d ever been in over ten years!! It was a great feeling. I’d wake up and think oooohhh I can’t be bothered today, then remembered how I wanted to feel in a bikini, so jumped out of bed and went for a run. Birthdays motivate me too, you have that dress you really want to wear so fully commit to the plan. I’d imagine wedding days give brides the same motivation and so on…..
It’s proven that having a goal is really important when you’re on a weight loss journey. Setting goals such as I want to lose 14lbs is a bit too vague. I’m really in to SMART goals.
Specific – target a specific area for improvement.
Measurable – quantify or at least suggest an indicator of progress.
Assignable – specify who will do it.
Realistic – state what results can realistically be achieved, given available resources.
Time-related – specify when the result(s) can be achieved.
When planning your goals it’s useful to write down everything and go through all the details. When and where will you do it? How will you fit it in to your schedule? What do you need to get started? This way you’ll be able to track your progress to see if you’re meeting your goals.
Make it measurable
For example, how much to you want to lose by what time. Track your progress.
Review your progress each week. Were you able to successfully meet your goals last week? Think about what worked and what didn’t. Then plan for how you will reach your goals next week.
Focus on what’s attainable and relevant to you
Set goals that are within your capabilities and that take into account any obstacles you might have. Tailoring your expectations to your personal situation helps you set achievable goals.
A reasonable goal for many people is losing 1-2lb a week. By food optimising 100% you can lose more if you’d like to. I really really wanted to lose my weight for my graduation, so I lost three stone in three months. Nothing got in my way.
Think about timing. Timing is really important. When would you like to achieve your target weight by? At slimming world we encourage our members to set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals are the stepping stones to your long-term goal.
Focus on the process
Make the most of your process goals, rather than outcome goals. “Exercise three times a week” is an example of a process goal, while “weigh 9 1/2 stone” is an example of an outcome goal. It’s changing your processes — your daily behaviors and habits — that’s key to weight loss, not necessarily focusing on a specific number on the scale.
Plan for setbacks
Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course. This is why staying to image therapy is so important.
Reassess and adjust your goals as needed
Be willing to change your goals as you make progress in your weight-loss. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.
So have you got a smart goal? If not take some time to have a think about this. We have a great tool at slimming world called a for and against list. It’s also a great motivator to write down all the reasons why you’d like to lose weight.
Some reasons might be that you:
• Want to be around to enjoy family
• Want to be more active
• Want to have more energy
• Want to feel better
• Want to look better
• Want to be a good role model
• Want to prevent disease
Another way to create and stick to your goals can be rewards. Sometimes when all else fails, tangible things can motivate us to reach our goals, even when the reason we’re striving for those goals has nothing to do with tangible rewards and everything to do with getting healthier and living a better life.
So what kinds of rewards motivate you?
• New shoes?
• A holiday?
• A massage?
• New clothes?
This might not make me popular but I’m not a fan of treat nights. I think if you feel you need extra syns you can have them, this tool is called flexible syns. There is no need to have treat nights and view them as a night off, you can work them in to the plan so you don’t feel guilty. It’s a good idea to choose rewards that won’t sabotage you reaching your goal. So if your goal is to lose weight then a food reward may not be the best solution. However, a goal that makes you feel good about yourself, like a new pair of jeans to fit your new body, might be an excellent motivational tool.
What inspires you? Have a think. When I first got in a pair of skinny size 10 jeans I literally screamed in the changing room!!! I was so so happy!!! When I got in my graduation size 10 black mega fitted dress I just felt like a different person, trust me, no food or drink will ever ever feel as good as that felt.
So enjoy the football guys and girls and Happy Fopping xxx