Yay! It is 2016 and we all have our New Year’s resolutions. Like every year in the past you are determined to lose weight. Ok let’s start by making this year’s goal SMART.
Specific; Measureable; Achievable; Realistic and Time-bound
Specific – Lose weight
Measurable – 10 lbs
Achievable – BMI says you are 20 pounds overweight
Realistic – You can do this! You use to be 30 pounds lighter
Time-bound – June 14th
The Goal: You will lose 10 pounds by June 14th.
Plan to Achieve Goal: Cut of your non-dominant arm.
It weighs close to 10 pounds. This is a guaranteed solution. No need for Fad diets or Pills. You don’t even have to wait 6 months and 14 days to reach it. You can check that one off the list today and move on.
This is stupid: The plan is only stupid because the goal is stupid. If the goal really was to just lose 10 pounds, then the above solution is very legit. But this isn’t what you want.
You don’t really want to lose 10 pounds. What you want is something different. You have been told through marketing messages that losing weight can do a number of things: fit into smaller close, increase confidence, stop the use of a medication the list goes on.
Imagine for a moment you started lifting weights and lost 3 inches on your waist and yet gained 10 pounds. Would you consider this successful? NO. You didn’t reach the weight loss goal. The goal was stupid and the weight loss wasn’t really what you wanted.
So what is that you really want to do? Let start with that as the Specific thing we WANT to accomplish.
Specific: Bench Press, Walk, Run, Eat, Go to the Gym.
It doesn’t matter what the thing is, but make it a behavior and not a result. Weight loss is a result of a whole bunch of behavior changes. I am going to say this again because it is important. WEIGHT LOSS IS A RESULT of behavior changes and not a goal. You have to start with a behavior.
Now let’s make it measurable
Measurable: Bench 200 lbs, Walk 10,000 steps, Run a marathon, Eat a salad, Go to the Gym 3 times.
Achievable/Realistic: You have to answer this question on your own, but we are missing some elements and will have to come back.
Time-bound: Bench 200 lbs by May 1st, Walk 10,000 steps three times a week for 2 weeks, Run a marathon in February, Eat a salad once a week, Go to the Gym 3 times a week for a month.
We are still not sure if these are realistic because we haven’t started measuring.
How much do you bench now? 145 lbs
How much do you walk? Average 10,000 steps a day.
How much do you run: You don’t
How often do you eat a Salad: Once a week
How often do you go to the Gym: twice a week.
Now that you have a base you can reassess if everything is reasonable and achievable.
I need to make some changes.
Benching is possible. Walking you already do, so that isn’t really a goal. Maybe you should up it to 15,000 steps. Marathon you need to either push back the date or go for a smaller goal. Salads you already eat one a week. You may want to up that to three. Gym looks like an achievable goal.
Bench 200 lbs by May 1st. Walk 15,000 steps three times a week for 2 weeks. Run a 5K in February. Eat a salad twice a week for a month. Go to the Gym 3 times a week for a month.
I hope I have shown you how to set good New Year Resolutions/Goals. But if for some reason your New Year’s Goal is still “I will lose 10 pounds by June 14th,” cut off your arm.
Note: It has come to my attention that I must put a disclaimer on this stating that in no way am I actually saying to cut off your arm or to harm yourself in any way!