Why Number On Your Scale Should Not Be Your Weight Loss Goal

How to Set Weight Loss Goals and Why a Number on the Scale Isn't a Good Goal

Now that you know your big why and have turned it into your Super Power affirmations it is time to set some goals. Having a specific goal can mean the difference between success and failure. A well-planned weight loss goal keeps you focused and motivated.

How do you set weight loss goals that will set you up for success? A good weight loss goal should follow the S.M.A.R.T. formula

S= specific: a general goal to lose weight or exercise more is not specific enough to have any impact. A specific weight loss goal example is 30 pounds, an exercise goal could be to walk 5 days per week.

M= measurable: eating healthy is not measurable but a goal to eat 3-5 servings of vegetables can easily be measured.

A= attainable: a goal needs to be one that you have the time and resources to reach. If you work a very demanding job with lots of hours than a goal to go to the gym everyday for an hour may not be attainable. A goal to workout at home may fit into your schedule easier.

R= realistic: setting a goal to lose 5 pounds per week is not healthy or realistic. Studies show that people who lose weight gradually and steadily are more successful at keeping it off. To set yourself up for success do not set a goal to lose more than 2 pounds per week. If a method of losing weight promises fast weight loss is it probably not a good idea and can permanently alter your metabolism. Same with a diet that is low in calories. Do you want to eat like that for the rest of your life? No, then don’t set your metabolism to run on a low-calorie count. Focus on feeding your body well and moving more.  Real, lifelong weight loss and health involves slowly changing habits and thought process that have led you to where you are now. You did not gain weight overnight and won’t lose it overnight either.  Be realistic but challenge yourself.

T= time limited: giving yourself a timeline can motivate you to get started and stay focused.

Long -Term and Short-Term Weight Loss Goals

Long term goals can help you shift from being on another diet to making real lifestyle changes.  But long-term goals can also be overwhelming, so you need to break them down into smaller short-term goals.

Break down long term goals into a series of smaller short-term goals to make your plan more manageable and hold you accountable. If your goal is to lose more than 8 pounds in a month break your long-term goal into smaller monthly goals. Focus on just 8 pounds at a time each month instead of focusing on the big picture.

Your long-term goal is the total amount you would like to lose. Now divide that number by 8 and that is your short-term monthly goal. If you want to lose 40 pounds long term you will set your short-term goals to lose 8 pounds per month for the next 5 months. Doesn’t it seem less overwhelming to focus on just 8 pounds at a time? This is about making small tweaks to your lifestyle, so you never need to diet ever again!

Take a minute right now and write down both your long-term total weight loss goal and figure out how many months it will take you to get there.  Write an affirmation for both your long term goal and monthly goals. Write in positive language  using “I am”, “I will”, “ I feel” and “I have” example “ I will lose 40 pounds in 5 months” or “ I am following my action steps each day to lose 8 pounds this month” . Write each of these on a index card and put with your other affirmations from the “why” exercises.

Breaking Down Your Short-Term Goals into Micro Goals

Now that you know what your monthly short-term goal is, how will you get there? Each short-term goal is broken down again into action steps. These micro goals focus on changing behaviors and habits necessary for long term weight loss. That is at the heart of WeighLess Habits. We will be tackling the action steps one at a time in 3 areas: mind, movement and fuel. Each week you will have a list of action steps to complete that will lead to your healthy lifestyle for life.  This is your road map to success. You cannot get to where you want to go without a map. Just pretend like I am your G.P.S. system and follow my turn by turn directions. You don’t question your navigation in your car, right? Well, you probably do sometimes but in the end, you follow what the directions tell you to get to where you want to go.

Why a Number on a Scale Should Not Be Your Only Weight Loss Goal

Most people go into weight loss efforts to of course lose weight. But there are a few reasons this might not be the best goal for you.

When you start on a healthier eating plan and start to incorporate some exercise the scale could stay the same or even move up a little. This is because your body composition is changing and that is a good thing even though the scale might be trying to trick you.

As you start to build some lean muscle mass you will look slimmer without the number on the scale moving. Muscle takes up less space than fat and gives your body shape. But all that progress might not show on the scale. Your clothes will start to fit differently even if the scale has not moved.

As you begin to get healthier you will gain more strength, endurance and ease of movement. When you start out you may only be able to exercise for a few minutes at a time, but your body will adjust quickly allowing you to go longer.  You are always making great progress for your health and shape of your body if you just keep trying a little every day.

Another reason the number on a scale is not a strong goal? There is no feeling behind it. Do you really care about a number? Is that what is going to drive your when things get a little tough? I don’t think so. For most of us it is not how much you weigh that really matters- it is how you think you will feel at that weight. What’s behind that feeling?

 Answer the following questions:

·         Do you want to have more energy and feel healthy?

·         Do you want to have more confidence and feel great in those smaller jeans? What will that feel like?

·         Do you look forward to other people noticing your weight loss and making amazing comments to you?

·         What is something that you want to do that your weight has held you back from doing?

These are your real goals- write them on an index card and post where you will see them during the day to keep you motivated. Add any other ideas that come to mind- this is all about you!

This is not just about how you look which can be a very important goal for some people. How you feel affects absolutely every part of your life from your  job, how you relate to your friends and the energy/attitude/emotions your give your family.

Anything is possible when you have a goal, know why you want to achieve that goal and have a road map to how to get there. That’s what WeighLess Habits is designed to help you do.