So you have decided you’d like to make a change… you have accepted it and want it and are ready to start but now what. Setting clear goals is vital if you want to achieve it. Many of us have goals to lose weight, lose fat, get a toned body etc but unless we set a clear goal and know how we are going to do this its likely it will not happen.
Last month I set myself a challenge to go sugar free. I had tried to go sugar free before but because I had not set about how I would do this it did not happen 100%. I’d say I was eating sugar free 80% of the time. This was stopping me from achieving my goal. Setting myself the challenge with a clear specific goal in mind and a time period to do it in helped me to achieve it the second time around.
Moving forward I am finding I am far more tempted than I was during my challenge by sugar. Although I told myself I would only introduce unrefined sugars back into my diet I have not set clear goals. Therefore I am finding I have no reason to tell myself I won’t eat that because… Why do I want to go sugar free? Well apart from the obvious that its bad for you and has multiple health benefits I obviously have more specific reasons for wanting to do it. I ultimately want to lose body fat and have that toned body like the rest of the world, I want to be a role model for my girls, I want to be a role model for all of you out there reading this. I have thought long and hard about this over the last week since finishing the 28 day sugar free challenge and have been working on setting my own goals.
Setting goals… they need to be specific. So if you have a specific weight, size in mind it is far easier than to say I want to lose a bit of weight. I do however find this a area of caution as I had specific weight goals but as time has gone on I have realised this for me is not something I even know what my ideal weight would likely be. The reason being is I have dropped 2 dress sizes in the last year but my weight has barely changed and its still not at the weight I originally set as my goal. Therefore in reality I set a goal that was unrealistic and has not been achievable. I have no idea what my ideal weight will be but I do hope I can lose some whilst working on my goals.
For this reason I am setting long term and short term goals. My specific long term goal is to build muscle and burn fat and be sugar free. Which I will break down into smaller more manageable goals. I would like to lose 6lbs of body fat by the end of May which is 0.5lb/week. I will measure this by taking progress photos and taking body measurements and my weight at 4 weekly intervals. To achieve this I will need to reduce my calories by 250 and burn 250 calories in activity per day, which I will track using a calorie and fitness tracker. This is a realistic goal as it is possible to lose up to a 1lb a week based on these changes. I have set myself 12 weeks to do this.
I will continue to be sugar free for the health benefits and to aid my fat loss. To do this I will not eat any refined sugar and will limit honey, natural syrups, dried fruit and sugary fruit to occasional treats. No junk food, cake, sweets and biscuits and only chocolate 80% cocoa or more. No white refined carbs only wholewheat “smart carbs”. When eating out I will make smart choices and allow myself a treat on rare occasions because I know its all or nothing with me and my desire to be sugar free far out weighs my desire to give in to temptation.
This is me being accountable for my goals. Now that I have said it out loud I have the motivation to stick to it and achieve it…
Goals need to be achievable and not too difficult otherwise they become frustrating and can be very demotivating. Setting goals keep you focused and motivated and by achieving short term goals they increase your confidence in what you are trying to achieve long term.
Setting fitness goals are a great way to help build your confidence as they can be monitored and reached regularly and new ones set. For example my pull up challenge I set because it is an area I avoid practicing as I know its my weakness therefore setting the challenge is making me do it!!!
Now its your turn…
- Identify and set challenging but realistic goals you know you can achieve
- Set short, medium and long term goals
- Set specific goals that can be monitored and measured
- Decide how you are going to record them and when by
- Evaluate and set new ones
What ever your goals make them Specific, measurable, achievable, realistic and with a set time to achieve it by. Make it SMART!!