Most people start out with the best intentions, then life happens and we get off track. One of the problems is that we make broad termed resolutions that are not really achievable. It is great to “want to lose weight” or “be healthy” in 2014, but what does that actually mean to you?
Weight loss is a pretty common resolution. Let’s say you want to lose 15 pounds – do you have a deadline? Do you have a plan? Do you know what you have to do to be successful? One of the main reasons people give up on making changes is that they haven’t really addressed these questions. I believe that to be successful in achieving any goal, you need a plan.
When setting goals, I like to use a Goal Pyramid (see diagram). Focusing on the end result can be a bit daunting, but by breaking it down into smaller chunks (by month, week and day) it becomes more manageable.
If you look at the example pyramid, a 3-month goal of losing 15 pounds then becomes a smaller 1-month goal of losing 5 pounds. This already feels more achievable. Then we break that down further into goals to meet during the week. Now the 15 pounds in 3 months becomes 1.5 pounds in a week, which is realistic. Next you break this down into daily goals. Daily goals should be simple and easy to achieve tasks, aimed at helping you meet the weekly goal. I have provided some examples, but they will be different for everyone.
After you have come up with your daily goals, you can take this one step further by making a list of things to do immediately. These are things that will prepare you so that you can start working on your daily goals. For example, you may need to find a fitness class, buy a pair of running shoes, enlist a friend to workout with you, or fill your fridge with healthy foods. Don’t get stuck at this stage – you can still begin working on your goals even if you haven’t got all the things done yet. You can always rearrange your schedule a bit. For example, if you haven’t bought running shoes, try a yoga class instead (you don’t need shoes for yoga).
Once you go through all the steps of breaking down your goal on the pyramid (immediately, daily, weekly and monthly), you should have a good plan in place. All that is left is to take that list and get started on it. You are now prepared and on your way to achieving your long-term goal.
Goal setting is an important part of the Lifestyle & Wellness Programs offered by On-the-Spot Nutrition & Fitness. Each session includes a review of your goals and adjustments that take into consideration your current lifestyle. I help you break down your large goals into smaller, more manageable ones. Together, we find ways to implement small, daily changes that will have a great impact on your health.