Set Your Weight Loss Goals for 2022

Have you tried to lose weight before, but without setting up exact weight loss goals ? Without goals, you do not have anything to work towards. Once we set weight loss  goals, our mind starts to subconsciously figure out what to do to achieve it. But we need to set up goals that can really work. Here’s a way to set goals effectively.

Set goals that are realistic: 

Your goals need to be achievable. Ones that you can see yourself accomplishing; ones that you really can accomplish.

Set goals that are specific

Be sure that you know exactly what you want to achieve. I.e., ‘eating healthier’ is very general. ‘Eating five servings of fruits and veggies a day’ is specific.

Set up subgoals

Use the principle of chunking. That means breaking up your goal into smaller pieces. I.e., if you want to lose 50 lbs., set a goal to lose 10 lbs.  When you lose that, set a goal to lose another 10 lbs. Keep going like that until you reach your 50 lb. goal.

Set up timelines for reaching each goal and subgoal

Setting a time frame will give you a stronger focus. For example, set the goal of losing 30 lbs. in 6 months. Then set a subgoal of losing 5 lbs. a month. Then you know that you will need to lose a little more than 1 lb. a week to reach your goal.

Make your goals measurable

You may want to drink more water. But that in itself is not measurable. So set the goal of drinking 64 oz. of water a day (8 cups). Then plan accordingly. Maybe take a quart bottle to work, and then drink another one at home.

Next, figure out exactly how you are going to reach your goal. You may have more than one intervention, but you will want to introduce your interventions in stages so you are not overwhelmed by trying to do too much at once.

Here’s an example…

Lose 40 pounds this year (realistic, specific, timeline, measurable).

Lose an average of 3 pounds a week (realistic, specific, timeline, measurable, subgoal).

Weigh in on Mondays.

First intervention, starting first month: Take sugar out of diet.

Second intervention, starting second month: Walk 20 min., 3 days/wk.

Third intervention, starting third month: Up second intervention to walking 40 min., 5 days/wk.

Fourth intervention, starting fourth month: Eat 5 servings of fruits and veggies a day.

Fifth intervention, starting fifth month: Omit all snacks, except veggies.

Sixth-12^th months: Continue with first 5 interventions

Get help at no cost in figuring out a plan that works for your individual needs.