Archive for the tag - goal setting

5 Signs of Weight Loss Success!

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

If you monitor your weight loss progress, you probably look to your bathroom scale for feedback. Or perhaps you gauge pounds lost by how your clothes feel. While these visible indicators show you’re releasing weight, they don’t reveal the whole story. As any yo-yo dieter knows, these progress markers can come and go. Some other signs of success, however, aren’t so obvious, but once you achieve them they’re with you forever. 

A missing element in many weight loss approaches is developing your inner strength. You’ll reach your weight loss goal more easily when you erase negativity and doubt from your mind. Here are five signs that prove you’ve done so.

1. You Have Patience

Many people feel discouraged when they hit a plateau or the pounds don’t come off fast enough. They then give up too quickly. Permanent weight loss takes time. When you feel defeated re-evaluate your nutrition and exercise plan, and have patience. The longer it takes to release weight, the more time you have to change old ways of thinking that contributed to gaining weight in the first place. Patience helps you do that. You not only lose weight responsibly, you become a more confident person in the process.

2. You Persevere Through Set-backs

As you develop new lifestyle habits, you may falter sometimes. We all do. It doesn’t matter that you slip; what matters is what you do about it. Use set-backs as a valuable opportunity to strengthen your strong side. For example, if you missed exercising for several weeks, tell yourself with no judgment, “Tomorrow is a new day to keep moving forward.” Each time you persevere, you develop confidence. You weaken that taunting inner voice that says, “See, you can’t do this.” Perseverance responds, “Yes, I can”.

3. You Accept Your Body

Accepting your body doesn’t mean you tolerate being overweight. It means you honor your body as it is, while helping it become the best it can be. If it’s a big leap right now to “love” or even “like” your body, that’s OK. What’s important is to respect it. That means speaking to your body with kind words. It means giving it nutritious foods and movement so it thrives. You’ll reach your weight loss goals when you stop rebelling against your body. As you accept your body as the treasured gift it is, taking good care of it becomes your only option.

4. You Focus on Your Goal

Focus on where you’re headed instead of obsessing about where you are. You can’t move forward if your mind dwells on self-critical thoughts about being overweight. What we focus our attention on grows. Shift negative attention away from your current weight and concentrate on the positive lifestyle changes you’re making. This inspires you to succeed. When your desire to look forward overshadows the tendency to complain about where you are, you’ll reach your goal more easily.

5. You Make Yourself a Priority

To achieve weight loss success, your well-being must be of prime importance. This means setting boundaries. For example, if you plan to exercise after work and your friend asks to go shopping, what do you do? Do you skip exercise or do you skip shopping? If breaking promises to yourself becomes a pattern, you’re either not committed to your goals or you make other people’s needs more important than your own. When you make yourself a priority, however, you’ll not only reach your weight loss goal, your success will last forever.

What are your signs of success? Let me know in the comments below.

How to Create SMART Goals.

If you’re frustrated by your lack of progress or results, setting SMART goals could help get you there!

Spring is in the air, and the energy and enthusiasm of the season is palpable. As it turns out, Spring is a great time to re-evaluate your fitness progress, and to take a critical look at yourself and how far you’ve come. Or, in some cases, how far you haven’t come.

For those people that are struggling to reach their goals, the issue is likely one of two things. It’s either an issue with the goal itself, or with the plan for achieving it.

Evaluate Your Goal

Today, let’s start by looking at your goal (and tomorrow, in part II, we’ll look at your plan). I help my clients develop SMART goals. SMART is an acronym that stands for specific, measurable, attainable, relevant and timely.

  • Specific: We can’t create a map if you don’t know where you want to go. Saying, “I want to look better” is abstract. Saying, “I want my waist to be 2 inches smaller” is more specific. Make your goals as specific and concise as humanly possible.
  • Measurable: To track progress, you need to be able to measure it. We can measure fitness success in inches, pounds, increases in energy, clothes fitting differently, the mirror, before and after pictures, pant/dress sizes, etc. As you think about your goals, keep “measurablity” in mind – see if you can build the measurements right into the goal. Instead of saying, “I want to increase my biceps,” you could say, “I want to increase my biceps by two inches.”
  • Attainable: If you only make 30 minutes of time available for exercise in your busy schedule, don’t expect to look like Arnold Schwarzenegger. The goals that you set need to be “reality checked” by the amount of time you’re willing to put into working out, the resources available to you, what’s healthy (i.e., losing 20 lbs a week is not healthy), age, what’s humanly possible, etc. Save yourself the frustration by picking realistic, attainable goals. On the other hand, don’t make them too attainable, either.
  • Relevant: The goals you select should be relevant to your life and your wants. The more relevant the goal, the easier it is to put time and effort into achieving it. The goals that you select should add real value to your life.
  • Timely: Set your goals to a specific date. You want a six pack stomach by what date? Beach season? Your birthday? Put it in writing – but remember, be realistic!

Creating SMART goals for yourself will save you a ton of frustration down the road. But what if a SMART goal isn’t enough? Sometimes, the issue isn’t with the goal itself, but rather with the game plan for getting there. Tomorrow, in part II of this series, we’ll help better connect your fitness routine to the goals you are looking to achieve! Stay tuned!

Failing Your Goals.

If you’re exercising, then you probably have goals. If you don’t have goals – make them! Otherwise, it’s like taking a road trip without a destination in mind.

And if you haven’t already, it’s a good idea to write down your goals. I like to write “SMART” goals – goals that are specific, measurable, attainable, relevant and timely. Since my goals are specific, they contain a “by when” date. For example, I might want to increase the circumference of my biceps by 1 inch by April 1, 2011. When April 1 comes along, I can evaluate my results.

But here’s the kicker: Though our goals should be attainable – i.e., it’s physical or mentally possible for you to accomplish whatever goals you create – they shouldn’t be too attainable. Failing to reach about 50% of your goals is a good thing. It means you’re shooting high. It means that you’re really pushing and challenging yourself. After all, it’s better to shoot for the stars and land on the moon than aim for the mountains and reach them.

If you’re reaching all your goals, you’re probably not challenging yourself enough.

And remember, “failure” really isn’t failure. It’s just a result – and it’s an opportunity to re-evaluate your goals. Maybe you didn’t accomplish it because it’s actually not that important to you. Or maybe it needs a new deadline, or a new approach. Learn from your results, and evolve.

Want questions do you have about goal setting? And what are some of your fitness goals?