January is almost over, how are your new year ‘s resolutions coming to? Is one of your resolution to lose weight? How are things progressing for you?
Previously, we talk about how new year’s resolutions don’t work. I still think it doesn’t.
Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world. — Joel A. Barker
Goals that inspire you to draft a plan will have a higher chance of working. Since it is almost coming to February, it’s time to shift the gear from a resolution mindset to a goal mindset. Knowing how to set effective goals will help you to achieve more in different aspects of your life. Today, we will focus on applying the SMART goal setting technique in managing our weight.
Vague goals will get you nowhere. It has no power, no motivation and no energy. In other words, they are not effective. Many times, when people want to lose weight, they go about saying that they want to “tone some muscles” or “lose some weight”.
Get specific with the goals that you want to accomplish. Find your intrinsic motivation. Do you have a specific measurement you are looking at? Do you want to have more energy to play with your kids? Are you looking to improve your health so that you could take that sailing trip that you’ve been dreaming of?
You will need to track your progress so that you can see if you are moving forward with the program. Rather than focusing on the number of the scale, I want you to shift it to improving your capability and fitness level.
Is it being able to run a 5km run within a desirable timing? How many healthy meals do you wish to include in your weeks? Find ways to track your healthy habits in tangible ways.
When you monitor your progress in a tangible way, you will feel more motivated and inspired towards achieving your ultimate goal.
Big dreams will inspire but it will soon paralyse you if you do not know how to manage them. Attempting to accomplish a big goal without a systematic approach will soon overwhelm you and lead to disappointment.
In comparison, small changes are easier to make.
Break down your vision into monthly goals. From your monthly goals, determine your mini weekly goals.
Although I call the small changes here, these weekly goals should still possess a bit of challenge to you so that as to keep yourself motivated and reinforce your self-efficacy.
Goals should be relevant to your life, interest, needs and abilities. Say for example, you want to run a full marathon, will your current health condition allows you to complete that? Having a goal that you can relate to in your life will motivate you more than a goal which is irrelevant.
Set a timeline for your goal. This way, you can evaluate your progress regularly to see if you are moving towards your goal. You can evaluate your goals, weekly, monthly, quarterly, yearly and so forth.