If you've decided to lose weight, you're on the right track to improving your health. Without effective goals, however, losing weight will be difficult. Goals can help to keep you focused on both the process and the end result of weight loss. This can help you to keep from becoming one of the many people who discontinue their diet within a few weeks of beginning their program.
Goals Should Be Related to Performance
Goals should be focused on actions you do, rather than an outcome over which you do not have ultimate control. An example of an action-oriented goal is "I will do aerobics five times a week for an hour." An example of an outcome-oriented goal is "I will lose 10 lbs. by the end of the month." You don't have control over changes in your metabolism, water weight gain and other confounding factors. You will feel more empowered when you have goals that you know you are capable of completing successfully, which will help to keep you motivated to lose weight.
Goals Should Be Specific
Vague goals can frustrate your weight loss efforts because it is difficult to know when you have met them. An example of a vague weight loss goal is "stop eating junk food." This goal does not specify which foods to avoid, and does not provide a time frame. Goals should be specific. A better way to write this goal is to say, "I will avoid stopping at fast-food restaurants for one week," and "I will remove all sugary and fattening snacks from my pantry and refrigerator and refrain from purchasing them for one month."
Goals Should Be Measurable
A goal stated as "I want to lose weight" is almost certain to be ineffective. A goal that will help you to be successful at losing weight will be measurable -- specifying exactly how much weight you want to lose. If you want to lose 20 lbs., your goal should include performance, be specific and be measurable. "Lose 20 lbs. this year by limiting my calories and exercising for an hour five times a week" is an example of such a goal. You can help yourself achieve a measurable goal by creating a chart or calendar with which to document your progress.
Set Small, Incremental Goals
If you have more than a few pounds to lose, setting small goals can help you to achieve your greater goal of significant weight loss. For example, if you want to lose 50 lbs., you can set goals such as "Lose 5 lbs. by following a 1,400-calorie diet." Once you meet your small goal, celebrate and set another goal to meet. You can also set small behavior goals, such as "Do 25 crunches every morning" or "Drink coffee with nonfat creamer."
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