Use the SMART system to set goals that are:
- Specific – “I will lose 15 pounds towards my total weight loss goal of 30 pounds.”
- Measurable –“I will weigh myself each morning before breakfast”.
- Actionable –“I will work out six days per week and follow a healthy nutrition plan daily.”
- Realistic – “Starting my program on April 1st allows sufficient time to meet my goal”
- Time bound – “Achieve goal by August 15th for daughter’s wedding.”
Many folks want to lose weight in preparation for a wedding, reunion, convention, vacation, or other important event. You probably have such an event in your near future that can motivate you to want to succeed in your weight loss program. Plus you’ll want to stay in shape for all the yet unknown events in your future.
Close your eyes and imagine how you will feel when you have “released” the unnecessary weight you’re carrying! Your clothes will fit better, you may shop for a smaller size, people will compliment you, you’ll have more energy, sleep better, and you’ll feel better about yourself! Reaching any goal, especially weight loss, can build confidence to tackle other goals in your life.
Take a few minutes and write four benefits you expect to receive by reaching your weight loss goal and how each benefit will make you feel Write positive emotions, like joy, enthusiasm, excitement, empowerment, and freedom related to each benefit and post your list where you can see it on a daily basis.
1. What is the ideal weight range for your sex and height recommended by your physician?
2. Set your weight loss goal using the SMART system and record it here.
3. What important event or events are occurring in your life in the next 6 months? Pretend today is the day of the event and describe in detail what you’re wearing and how you look and feel as you enter the event.
4. Record at least 12 benefits you expect to achieve by reaching your weight loss goal. How will each of these benefits make you feel? How will you feel if you don’t achieve each of these benefits by losing the desired weight?
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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK
A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and therefore benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.
