What if I told you setting SMART goals for weight loss or anything else you want to change, needn’t be hard; and you, yourself could make it happen without paying a penny?!
Weight loss, my nemesis; my pet peeve; my undoing. It’s never just easy and simple is it, if it was what would be the point? Starting out is easy, your motivation is flying high, you’re full of energy and dedicated to working hard. Problem is, mine runs out around lunch time as I haven’t developed any SMART goals for weight loss. I tell myself one cup of sugary tea is better than some chocolate biscuits. Come tea time and I have convinced myself I will perish without another cup; and whilst I’m at it, that left over brioche that wasn’t fully eaten looks good. And after dinner I tell myself I have earned that bar of chocolate because I’m a hard working single mother who has just managed to get the little ones in bed and bribe her older 2 to clean and wash up.
It’s negative chatter (want to know what negative chatter is?), and it’s not my friend. That’s the worst thing about negative thoughts and negativity; it pretends it’s looking out for you. It isn’t. It’s looking out for itself. I even told myself I was ok with how I looked. I went out and got new clothes and fed the negative chatter beast within the depths of my mind. The problem with ‘ok’ is it counterproductive. Ok isn’t great or rubbish, it’s sitting on the fence. So, for as long as I tell myself I an neutral I won’t do anything to change myself, because I have convinced myself I am all right with being a substandard version of myself.
In order to figure out why I burn myself out though, I need to look at my mentality and how I view things (you can do this too you know!). If my goal is weight loss then the thoughts that come into my mind are:
- I don’t know where to start and feel overwhelmed
- I don’t have much time to workout
- It will take ages before I see any results
- I hate dieting!
- I’m on a budget, isn’t healthy food expensive?
- I can’t get to the gym
Now that I have identified my negative chatter I can work on re-educating my brain so that it thinks in a more positive, healthier way. I can see that I’m going to have to learn how to manage my time better and make exercise and healthy eating a priority and NOT ?! I also need to do some research into losing weight. Meal planning and food shopping on a budget is something else I need to work on.
That’s where SMART goals (in my case, SMART goals for weight loss) come in. How to achieve your goals and dreams is simple: it takes planning and breaking down into chunks. If I break down what I want to achieve into manageable goals it will be a lot easier to see what I need to get done and I can also mark it off as I go along.
The thing with goals is being specific. If I simply say I want to lose weight there is no real motivation. However, if I say I want to lose 5lbs by summer to fit into that gorgeous new ? I bought then because I can visualise it, it’s more attainable. Picture how you will achieve your goals, picture what you need to do to get it done. That way you don’t focus entirely on the end result, feel good imagining it and therefore fall into procrastination because you have already gotten that good feeling. Instead, you are earning it!
Goals should be SMART: Specific, Measurable, Agreed upon, Realistic and Time-based. They should not be vague; you should have some way of measuring them; you need to be totally ok with your goals; they have to be realistic enough that you can achieve them within your time frame; and lastly you need to have a time frame in mind.
So for me, my SMART goals for weight loss would be:
- Specific: I want to lose 5lbs in to fit into my new dress.
- Measurable: I want to lose 2.5lb a month
- Agreed upon: I will will exercise regularly and cut out sugar and junk, I will have chocolate only once a week.
- Realistic: I will work out 2x a week at home and walk 2x a week in the park. My chocolate day will be Friday.
- Time-based: In 2 months I will have lost 5lbs
I’ve got some great interviews with fitness experts lined up where I’ll be addressing these issues and more, so keep your eyes peeled or sign up to my newsletter and I’ll let you know when they’re up!