How to set your weight loss goal for the new year
Many people set New Year resolutions only not to achieve them in the following year. Why is that? I have been trying to find an answer for some time and the closest I got is with this conclusion:
People fail to achieve their New Year’s resolutions because of two reasons. First, they set too many goals which dissipate their energies and focus. Second, they fail to set the right accountability system.
I will touch upon the right accountability system a little bit later.
There are many myriads of writings online about how to set other life and career goals but I will focus here strictly on the weight loss goal-setting system.
This weight loss goal-setting system has been tested and it’s proven to work. You only need to follow it.
The weight loss goal-setting system
The weight loss goal-setting system is comprised of two very important parts:
- The specific outcome
- The action plan
The specific outcome part demands that we assign the number to our goal to be very specific. Vaguely set goals will lead you nowhere.
The action plan part outlines the specific actions that we need to take to achieve our specific outcome. Let’s study each part in detail.
The specific outcome
Let’s define our specific outcome with a very clear statement.
I, _________________will lose ______kg by _________________.
In the first blank you write your full name, in the second how many kgs you want to lose, and in the third blank you write the date.
Notice how I have worded the statement. We need to portray our self-confidence on paper as well to remind ourselves of what we committed to ourselves.
The action plan
The action plan for weight loss consists of six major areas:
- Active lifestyle
- Nutritional lifestyle
- Social circle
- Personalised exercise programme
- Personalised nutritional programme
Before we design our action plan we need to assess ourselves on these six major areas and see where we need improvement, where we need to direct our attention. On January 4th, 2021 we are launching the new version of our platform with the free tools that will help you with each major area. For now, I will describe briefly how to assess each area.
At the end of this assessment, you will have all the necessary information to start designing your action plan. Let’s jump into the first area which is sleep.
Sleep is a very important factor in your weight loss journey. Without getting your sleep in order, you will struggle to lose weight. I am talking here about a healthy weight loss. To assess your sleep ask yourself these 2 questions:
- How many hours of sleep do I get on average each day?
- Do I feel completely restful after those hours spent sleeping?
When answering the questions please be honest as much as you can. The worst thing you can do is lie to yourself.
To lose weight successfully, you need to be active outside of your workout. You need to lead an active lifestyle. You need to be more active. Ask yourself these following questions:
- How active am I each day?
- How many steps did I achieve today?
- Do I walk intentionally at least 30 min/day?
- Am I engaged weekly in any sports activity?
- If my job is sedentary, do I get up frequently to stretch my legs and take a walk?
- Do I take the stairs instead of the elevator?
- Do I park further away from my destination so I can walk the rest of the way?
Please answer these questions honestly before proceeding to the next area.
How are your nutritional habits? Your nutritional habits have the power to boost or to stop your weight loss. Think about and answer these questions:
- Do I leave at least 2-3 hours gap between my last meal and bedtime?
- Do I have my first meal at least 30 min after I wake up?
- Do I eat slowly and mindfully?
- Do I take a healthy snack like a fruit instead of a sugary treat like a cake in the afternoon?
- Do I drink water instead of sugary soda drinks like Coca Cola, etc?
- Do I avoid consuming takeaway or any sort of fast food?
Be completely honest with yourself and write down your answers on the piece of paper, for each area. You will use these notes later when we proceed with designing the action plan.
The people you choose to surround yourself with will set how far you can go in life. In this case, the negative people who do not believe you can achieve your weight loss goal will make you not achieve your goal. So, choose people who will support and encourage you on your weight loss journey. Assess your social circle by answering the following questions:
- Am I surrounded by people who support, encourage, and believe I can achieve my weight loss goal?
- Do people who I am surrounded with possess healthy habits like eating healthy and exercising regularly?
Personalised exercise programme
You know by now that your exercise programme needs to be completely personalised to you. If it is not, your weight loss pursuits will be very slow and not efficient.
- Am I following a personalised exercise programme that is designed completely for me?
- Am I consistent with my workouts and following my personalised exercise programme?
Personalised nutritional programme
The same is with personalised nutritional programme. It needs to be tailored to you for effective weight loss. Here are the questions to ask yourself:
- Am I following a personalised nutritional programme that is completely designed for me?
- Am I consistent with following my personalised nutritional programme every day?
As with every area, please write down your answers on a piece of paper. At the end of this blog post, I will give you a weight loss goal-setting system template so it can help you.
After you did the assessment, now it’s time to design an action plan for 2021.
THE ACTION PLAN DESIGN
You will be designing your action plan based on the mentioned six major areas. Please have all your notes/answers ready for this phase.
In every area, you will first ask yourself a question and then you will write down specific bullet-points of your action steps. Ready?
In the Sleep area, ask yourself, What do I need to do to improve my sleep? Then you answer, To improve my sleep I need to take these action steps ………
In the Active lifestyle area, ask yourself, what do I need to do to lead a more active lifestyle? You answer, To lead a more active lifestyle I need to take these action steps…….
In the Nutritional lifestyle area, ask yourself, what healthy nutritional habits I need to adopt to lead a healthy nutritional lifestyle? To lead a healthier nutritional lifestyle I need to take these action steps….
In the Social circle area, ask yourself, what do I need to do to surround myself with the people who believe in me, support me, and are exercising regularly themselves? To surround myself with those types of people I need to take these action steps….
In the Personalised exercise programme area, ask yourself, what do I need to do to follow a personalised exercise programme designed for me? To have and follow a personalised exercise programme I need to take these action steps……
In the Personalised nutritional programme area, ask yourself, what do I need to do to follow a personalised nutritional programme designed for me? To have and follow a personalised nutritional programme I need to take these action steps……
You don’t have to address all the areas necessarily. If your sleep is in order skip that area and jump into an area where you know you need to improve.
The last thing I want to talk about before I finish is the right accountability system.
The accountability system
You will more likely achieve your weight loss goal if you have someone, your friend, trainer, husband, wife, etc. to hold you accountable for your action steps in each of the six major areas. One caveat: The person who will hold you accountable needs to have full faith in you, needs to support, and encourage you when you stumble.
The right accountability system comes from people that have your best interest in their heart. Furthermore, don’t overwhelm yourself and your accountability buddy with 20 action steps. Start with one area and a couple of the most important action steps. Then when you get that area in order, ask your accountability buddy to hold you accountable for the next area and set of action steps.
There you go, I have given you my weight loss goal-setting system. Apply it in 2021 and see your weight loss goal becoming a reality.
As I promised, download your free weight loss goal setting template by clicking the link below:
I wish you all the success,
Damir Pervan, Founder and CEO of TrainChampion