Getting started 2

Goal Setting

Why should you set goals? You already know what you want to do... lose weight, right?

Every goal is unique to you. Many people start this journey because they want to lose weight, perhaps due to their doctor's advice, a recent diagnosis of diabetes or pre-diabetes, being labeled as obese, or simply not fitting into their clothes anymore. It's common to focus on the present or aim for a specific achievement by a certain time, like a special occasion such as a wedding, and that's perfectly fine. However, the strategy you choose will depend on what you want to achieve and your timeline.

For most people, this involves making small, conscious changes over time that eventually become unconscious habits. By adopting this long-term approach, you can minimize the risk of weight fluctuation from dieting and its impact on your health.

Let's get started...

The goal is like a list of things you need or want to accomplish. The process is conscious because you are aware of your intentions, but the unconscious helps you get there and form habits, so you no longer have to think about it.

Consider what you want to achieve... This could be for six months or a year, then break it down into smaller sections. Let's begin with a short-term goal for 4-6 weeks.

What do you want to achieve?

Why is this important to you?

Before writing it down, here are a few things to consider:

- Try not to focus solely on the scales, as this might take longer to change and doesn't always tell the whole story. Consider aiming to drop a clothing size or walk a certain distance pain-free as alternatives.

- Where do you currently stand on a scale of 1 to 5? (5 means you've achieved it, 1 means you haven't.)

- What would it look or feel like if you were at a 5? Why do you need to reach a 5?

- Reflect on what you've tried before and whether it helped or hindered you. What might you want to try differently?

- Visualize what achieving your goal might look like, or consider getting a picture to keep you motivated. Place your goal somewhere visible, like the fridge, where you'll see it daily or multiple times a day!

The next step is to write them down so that you are held accountable and stay focused. Keeping a diary of your progress and successes will help you see what you've achieved and keep you motivated.

Be SMART:

1) Specific

Clearly define your goal and remember your motivation.

Client example: Aim to walk 10k to the park with her dog without pain in the next 6 weeks. Currently, she can only walk 2k without pain.

2) Measurable

Measuring progress helps determine success. Use a scale to track progress, like distance walked or a pain scale (0-10: 0 is no pain, 10 is the worst pain).

In this example: measure pain-free walking or use a pain scale for 10k.

3) Attainable

Set realistic and achievable goals. If you currently walk very little, 10K might not be feasible within 6 weeks, so choose a more attainable distance. Avoid setting unrealistic goals that set you up for failure.

While weight loss is a common goal, aiming to lose a large amount quickly is unrealistic. Weight gain happened gradually, so losing it healthily will also take time. Evidence shows losing 1-2lb (0.5-1 kg) per week is safe for most people. This requires cutting 200-500 calories per day, considering exercise. Avoid drastic calorie cuts, as they often lead to relapses and weight regain.

Setting a goal like losing 10kg in 4 weeks is neither realistic nor healthy. Focus on small, sustainable changes to form habits and achieve goals. Drastic calorie reduction often leads to overeating and the yo-yo dieting effect.

4) Relevant

Ensure the goal is relevant. If the goal is to walk 10k without pain, weight loss might not be the best initial focus. While losing weight reduces joint pressure, it takes time. The primary aim should be strengthening muscles around the painful joint.

Example: Do resistance training twice a week, increasing to three times after two weeks, with 30-minute sessions. Increase walking distance by 10 minutes weekly. Incorporate flexibility training or stretching three times a week or daily for 10 minutes.

These actions are more relevant to achieving the goal than weight loss. Weight loss can be another goal, but be clear about what you want to achieve and how to get there.

5) Time-bound

Set a time frame of 4 weeks, 6 months, or 1 year. Breaking it into smaller segments makes it less daunting and more achievable.

After 4 weeks, review your goal:

-Did you achieve your objective?

-What helped or hindered your progress?

-If you didn’t succeed, why not? Don’t be hard on yourself. Even if you didn’t fully achieve your goal, you learned valuable lessons. Consider what you might do differently next time. Life can interfere, whether due to family, health, or finances. Don’t give up! Reflect on what you’d change and continue. Avoid undoing your progress by stopping or overindulging. Don’t wait for Monday or next week to restart; keep going!

Many of us delay… why? Why wait? Keep pushing forward!

-Consider what will help and how achieving your goal will feel.

-Did you have support from friends, colleagues, family, or a trainer?

A support network can be very beneficial, keeping you focused and providing encouragement when needed.

My daughter is my greatest support; as a teenager, she always tells it like it is!

Start writing your goal… Begin with one and add another in 2-4 weeks. Be kind to yourself and allow time to adjust, as this is the new you, and building habits takes time.

Good luck and start writing!

8th January 2025