Feature Article
No Goal?!
The start of a new year is traditionally a time when people set goals and take actions to improve themselves. The most
common self-improvement goal is weight loss, also known as "fat loss," "toning," "slimming down,"
"firming up," and "trimming the trammy." (That last one might be regional.) And why not? Americans
have plenty of fat to burn (or trammy to trim, if you prefer).
So how do people go about it?
Lots of people join a gym, which is a topic for another day.
And lots of people start a diet. Since so many people
start diets each New Year (and many times during the year), things clearly don't
always work out as planned, to put it mildly. What goes wrong?
There are two obvious possibilities: either the diet fails the dieter, or the dieter fails the diet. That is, a lousy diet won't
get results, but neither will a good diet that the dieter doesn't stick with.
Picking the diet is arguably the easier part. Most will be at least somewhat effective, at least for a while. Indeed, just the
awareness of eating is likely to be enough to enable some weight loss. (That's why
keeping a food log is an effective tool.) So the
bigger challenge becomes sticking with it.
In addition to a diet, you'll typically choose an
outcome goal. This should be a
SMART goal; for example, "lose 12 pounds in 12 weeks."
People often flub this part by picking a goal that is not realistic (the "R" in "SMART"). After spending years accumulating
extra pounds, it's not realistic (or, usually, healthy) to try to lose it all in a matter of weeks. Instead, set a medium-term (like 12 weeks) goal, and
a long-term (like a year) goal. That way, you can plan on changes you'll be able to maintain for the long-run and avoid the dreaded "yo-yo diet"
effect. (Not to be confused with
The Yo-Yo Man.)
Along with an outcome goal, you should also have
process goals to help you get there. These are the actions you can take daily to get
you to your desired outcome. For example, eating 12 servings of veggies a day, or having protein with every meal. If you have good process goals and
can stick to them most of the time, you should reach your outcome goal without even thinking about it. (You can learn more about SMART goals and
other goal-related topics in our FREE download,
3 Secrets to Successful Fat-Loss.)
Finally, it's always a good idea to have support. Don't go it alone! Get a friend or nine to join you so you can encourage each other throughout
the process. Make sure your friends and family know what you're trying to do so they can help hold you accountable and avoid tempting you with
unhealthy options. (And to all the people out there who fail to support their friends' goals: you suck.) Social support is a powerful ally in any
quest. (Tip: Your cats will not support you. Oh sure, they might seem to be supportive with their purring and lap-sitting, but one day you'll turn
your back and they'll pee on your boots.)
If you want to make this New Year different, here are three suggestions:
- Pick SMART medium- and long-term outcome goals.
- Have process goals you can stick to most of the time for the long haul.
- Get support from your friends and families, and keep your boots where your cats can't reach them.
Whatever your goals are for this New Year, here's wishing you an awesome 2013!
Be seeing you.
-gary
PS Want process goals, support, and lots more to help with your fat-loss in the new year? Check out the StrongFast
Nutrition Support Group starting soon!
