As I sit down and write this blog post the first month of 2017 is about to come to an end. Let me ask you a couple of questions. Have you ever tried setting a weight loss goal before? Were you able to reach it? Don’t worry you are not alone if your answer to the second question was No. Research has shown that 25% of people abandon their New Years Resolutions after one week. And a staggering 65% abandon them within 6 months. To add to that the average person sets the same resolution 10 separate times without success.
Now if you are tired of trying to lose that same 10, 20, 30 pounds and ready to finally crack the weight loss code then this post is for you. I am going to give you 5 proven strategies that will allow you to finally reach your weight loss goals in 2017.
So here they are:
1.) Keep your goals few in number
When it comes to setting your goals keep them few in numbers. For instance, you may have one or two fitness and health related goals to go along with a personal and career goal. You don’t want to overload yourself with too many. Make sure they are goals that are really going to move you forward in your life.
2.) Create S.M.A.R.T.E.R goals
S.M.A.R.T.ER is an acronym for specific, measurable, actionable, realistic, timely, energizing and relevant. Let’s break it down.
Specific – When it comes to specific you want to really want to nail it down. Don’t just say I want to lose weight, but rather I want to lose 10lbs.
Measurable – You want to be able to measure it so as an example if you weigh 150 lbs and want to lose 10 you can use a scale to measure to see if you reached it.
Actionable - Make sure you can add action to it. For instance, I want to not only lose 10 lbs but I want to get more consistent and work out 2-3x a week.
Realistic – A lot of times I have clients tell me they want to lose 20 lbs in 4 weeks. Is that doable? Sure, but not healthy and really realistic. When it comes weight loss think of losing 1-2 lbs a week.
Timely - It is important that you put a date on the goal. What I mean is don’t just say I want to lose 10 lbs but give yourself a deadline. I like to use 12-week increments ( something I talk about in my book) when I set goals.
Energizing – Set a goal that is going to energize you. Make it be something that is going to get you up in the morning ready to tackle it. Maybe it is for a trip coming up or a reunion. Something that will get you pumped up.
Relevant -Take a look and make sure it is relevant to what is going on in your life. Face it, as we get older are priorities change and although vanity might still be what we aspire to a more relevant goal is to get into shape so you can play ball with your kids without getting winded.
3.) Write them down – Goals not written down are mere dreams in your head. People who write down their goals achieve them 45% more often according to researchers.
4.) Review frequently – Once written down review them often. Out of sight means out of mind. Read them every day or put up sticky notes on your fridge or mirror so you see it!
5.) Share selectively – Share them with someone who is going to support you and keep you accountable. Putting it out there makes you more likely to take action. If you need a group that will hold you accountable you can join my FREE FB group (All About Health and Fitness)
I hope these 5 strategies gives you a better understanding of how to set goals that you can reach. Let’s make 2017 the year it happens for you.
If you need my help with getting started and you want to jump on a call please send me an email at Dave@davemcgarry.com and we can jump on a quick coaching call!
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