A tremendous amount has been written about goal setting. So I thought I’d write a quick post about how to record them. To start, my experience has shown that weight loss success is more achievable if you follow K.I.S.S., Keep It Simple Stupid. Focus on three key areas that if addressed properly, consistently and for a sustained duration will all but guarantee your success.
Reduce Caloric Intake/Improve Nutrition
Increase Caloric Expenditure/Positive Stress
Ensure Sufficient Rest and Recovery/Reduce Environmental Stress
To be clear. All three of these categories are like a three legged stool and if you lose any one of those legs, the stool falls down, as do you. Any of you that have been regularly working out but haven’t effectively addressed your nutrition, and haven’t seen the results you are looking for, know exactly what I’m talking about.
Now this doesn’t complicate things, it actually makes things easier. Pick one to three daily process goals from each category, stick to them and you’ll be well on your way.
Tracking your goals: 99% of people who don’t succeed, don’t track the progress to their goals in a structured and disciplined manner. Those who do succeed, record their activities, and many go one step further by communicating these out publicly to those they can count on to support them.
Joe’s Goals: You don’t need anything more than a piece of paper to record how you’ve done but if you want to have an eay-to-use online tool to keep things organized, show your progress and to also remind you when you might lose your focus, you might try Joe’s Goals. Like most everything else I recommend, it’s a FREE online tool with no strings attached. http://www.joesgoals.com
Here’s an example of how I use Joe’s Goals. Listed on the left are the daily process goals that I know if I adhere to, then I succeed. The check marks for each day indicate if I accomplished my goal for that day. I’ve had the flu, so you can see that I haven’t been able to workout this week, but I have made progress in my nutritional goals. Feel free to borrow some or all of these or pick your own. The key is to ask yourself two questions:
- Do my goals in total address all three categories?
- When I do each of these every day, will I reach my goals?
Then it gets even simpler. Each day I start off my day reminding myself what I need to do, I do as many of these as possible, and then I mark each down with a check on Joe’s Goals.
It even gives me an easy to view way of seeing my progress over time and of course my objective is to keep that line as high as possible for as long as possible.
You’ve probably noticed that nowhere in here is anything that says “I want to lose 10 pounds by March 18, 2013″, which is my overall outcome goal. The reason is because my focus at a daily level isn’t on my weight, it’s on the activities that I know I need to do to affect my weight. if I’ve done this right, and I’ve selected and execute consistently on the right process goals that cover all three categories, then I succeed.
I do track my weekly weight but don’t get hung up on, or over concerned or excited about, individual weekly weight gained or lost. I’m interested in the trend and as long as I’m consistently making progress and sticking to my progress goals, I feel confident in my plan.
Note: Real life is a bit different from what you might see on television shows such as The Biggest Loser. The principles are the same but these people are doing nothing but spending every minute of every day focused on this. We live in the real world, so life can get in the way. All that means is that we give ourselves a break and take confidence in the fact that we have the right plan, we’re working that plan each and every day and we’re tracking that plan until we succeed.
This simple process and tools like Joe’s Goals will give you structure, focus and motivation. Hope it will help you as much as it has helped me.