From the time I was small I always had some goal or achievement I was striving for. Whether it was being the class monitor in grade school, or winning a prize in high school, I was always trying to better myself. I didn’t always succeed in meeting my goals, but I always tried. Even as I got fatter and fatter, I still had many goals for myself. I wanted a large family. I wanted a good marriage. I wanted to be more committed to my faith. I wanted my family to not worry about material things. But in addition to all those family and faith related goals, I had one overriding goal: I wanted to lose weight! And believe me I did try.
As time marched on and the scale inched up, I continually set weight goals for myself. “Okay,” I’d tell myself. “I’ll lose 5 pounds this week, 4 pounds the next week and by Easter I’ll be down to 270.” When Easter rolled around and I hadn’t lost an ounce, I’d reset the finish date for the 10 pound weight loss in my head. “Okay, now I’ll weigh 270 by Mother’s Day,” I’d reassure myself. No matter what time of year it was, I always had a specific goal floating around in my head with regards to weight loss, but I never could seem to reach even the first week’s goal. Surprisingly, after ten years of never reaching the first weight loss goal I had set for myself, I still didn’t completely give up.
I think it is very important to set goals for yourself in every area of your life. When you aim for nothing that’s probably what you will get. What’s the best way to set goals for yourself with regards to your weight? Well, I was pretty unrealistic during my obese years as to how much weight I could actually lose during a given period of time. I just hoped that I could lose “x” number of pounds, but didn’t stop to examine whether that was an appropriate amount of weight to lose, or if it was even possible. When I finally developed my weight loss strategy, I acknowledged to myself that I had to set some realistic goals. No, I wouldn’t be able to lose 50 pounds in one month. No, I wouldn’t be running in the 5K for charity in two months.
Goal setting for me became less specific about pounds lost during a period of time, and more about handling specific situations. You see, when I stopped being obsessed by the scale, and started focusing on habits and behaviors I had developed and wanted to change, I started having success. The actual weight on the scale was still very important to me, as that was my first tangible measurement I could see change. But other goals became important as well. Here are some examples of goals I wrote down for myself as I was starting to lose weight:
- Stop buying chocolate
- Don’t eat after dinner
- Walk every day
- Stop going through drive-thru restaurants
- Eat only one portion of a food at a time (ie: not the whole box of crackers, even if they were low-fat)
- Weigh every day
- Enjoy the food I was eating instead of inhaling it so fast I forgot what it tasted like in two seconds and had to have more to make sure I really liked it
- Spend more time actively engaged with my family
- Get off the couch most of the day
- Work on developing new social relationships
These were just some of the goals I set for myself that weren’t all about the number on the scale. Because I had some goals that weren’t just about pounds lost, I saw success on an hourly and on a daily basis. Even when my weight loss wasn’t quick, I could always look back at my list and know that I was slowly conquering my obsession with food in a healthy, practical way. Are there goals beyond the scale that you have set for yourself? If not, I’d encourage you to really think about your life goals. Be specific about your goals, and before long you will be succesful! Diane
If you haven’t already, make sure to check out the Holiday Tips. I’ve been faithfully updating them everyday!
that last one was key for me with weightloss and is key for me now with my writing.
I think in todays world it is so easy to fall into the “computer relationships are enough!” place (for me).
They are great
They are supportive
They arent the same for me as face to face.
Miz´s last blog ..First Person Friday (Lotus Pad giveaway post).
I seriously need to set some consistent goals surrounding the miserable office chair I’m forced to sit in for 8 hours a day. Something quick to break me out of it’s grip for just a few minutes every hour.
Yum Yucky´s last blog ..Dear Mr. Fast Food…..
I have a mobile phone which counts steps. One of my goals is to maintain the weekly average over 10000 steps/day. I can walk less for one day, and if a day I only walk 8000 steps, there is no problem is the total average is over 10000. So, I can’t walk less than 10000 all days.
I used to run one route near home in about 25 minutes. Now my other goal is to run it again in 25 minutes.
Extra foods are reduced exactly to one for week: more ends up in many extra food during the week. But eating something extra helps me to be consistent the rest of the week, and this is a little gift for me, because it’s something that I really enjoy.
And, more important: don’t be shy about my habits. I used to see how people were staring me like if I were an alien when I told that I would go to the other side of the city (about 2 miles) walking. I don’t care. It’s what I want to do, no matter if people think I’m an alien. Or refuse foods because I’m dieting. I’m an alien, but it’s what I want to do, and sometimes it’s difficult when they say: “Oh, it’s only once!” But I know: it’s only once now, and then it would be again once, and again, and again…
This is what my Christmas Challenge is all about! Even though my particular goal for the challenge is measured by the number on the scale, it is so much more about taking control during the upcoming holidays and ensuring that I don’t go off track. Great post, Diane! By the way, I am sure that I read somewhere recently that you are planning on biking a couple times a week until the end of the year (although, for the life of me, I can’t figure out where I saw that) so if you are interested in joining the challenge and possibly winning the dream catcher I made I think that is a perfectly acceptable substitute for the weight loss which other paticipants are aiming for. You always comment on my blog anyhow
so I thought I’d mention it in case you want to try and win something for stuff you would already be doing!
266´s last blog ..Bits And Pieces
I’m enrolled in a nutrition/training program right now and the first assignment was to schedule a photo shoot 6 months out. What a motivator that has been!
Joanna Sutter´s last blog ..As if!
I have a few specific goals, like don’t drink alcohol and also get to a normal BMI in January 2010. I think another would be to make more tapestries. I have a file full of ideas, I just need to put pen to paper, find the right material and make it happen.
Amy H.´s last blog ..That’s More Like It…
I think not focusing on the scale too much is really, really smart. I tend to feel failed in the weight loss class arena if I don’t see some results. I think one of my goals is like MizFit’s. To connect more with people in my life.
This is one thing I am working on very hard in addition to my weight. I really want to finish losing weight next year and not have to worry about losing any more. I know that’s a scale goal, but it’s also a life goal for me. I’ve been struggling for so long and to be able to think about being done with weight loss is amazing.
Love this post, and I agree, goals shouldn’t just be about the scale. Goals tied to the scale are okay, but there are many, many more opportunities to see changes in oneself off the scale.
Some of my goals included wearing smaller clothes, walking a 5K, running a 5K, running a 10K, increasing the weights I could do at the gym, etc. By achieving those non-scale related victories I was able to feel good about myself (and affect the number on the scale).
ernise´s last blog ..So very sore
Those are really great goals to have. I don’t always have that type of mindframe. My 2 biggest goals were to get down to 130, and also to be able to run 2 miles, but I don’t always focus on the daily stuff. Thanks for the reminder.
Loved this post – a good reminder not to be obsessed by a number on a scale but to have other goals. We are all more than just a number describing our weight !
Francesca´s last blog ..Noticing…
Yes, I think non weight goals are so important. And I think you can only be successful in losing weight long term if you change all the behaviors you picked up when gaining the weight. When I started to focus on how I was going to live my life versus the number on the scale, the scale finally moved again after it had been stuck…
Yup, totally agree!! I didn’t start losing weight until I started setting goals that weren’t weight related. I’d always set mini-goals in my head too, except mine were always people based. I’d want to be down 10 lbs for the next time I see my family, or down 5 lbs for a party. All silly occasions to lose weight for, and not really for my personal health and happiness.
Even after I started losing weight, I’d say it didn’t really “click” until I stopped setting food goals, and started setting fitness goals. It stopped being all about food and weight at that point and about bettering my body. And my body is definitely better for it!
Susan´s last blog ..Old Soul
Great post! I think you should definitely focus on the whole experience rather than just the weight loss portion. Healthier habits, exercise, and even getting your head straight throughout the journey have GOT to be part of the trip if you are going to be successful.
Melissa´s last blog ..Kashi and Basketball
It just goes to show how important small, behavioral changes can make a big difference. One of the biggest changes I ever made was to stop eating after dinner. I would eat well all day and then blow it in the evenings in front of the TV. Giving myself a cut off time or deciding that the kitchen is closed once I clean it up after dinner, and learning to make it a habit NOT to eat, was one of the most effective things I did. It wasn’t easy at first, but I persevered and I am glad I did.
Amy´s last blog ..Just one of those days…
My life is pretty darned wonderful; it’s just the portion having to do with my health that need(ed) work, for the most part. Non-scale goals are/remain:
1. get off bp medication if possible.
2. avoid diabetes that is predominant in my dad’s side of the family
3. become more active
4. lose slowly enough so that I keep wrinkling to a minimum
5. stop using food to ease my boredom and/or stress. Learn enough about myself to dig deep and fix those knee-jerk reactions to life.
6. feel my hipbones when lying on my back. It’s been years.
7. get back to a size six. And STAY there.
8. be IN the pictures, instead of hiding behind the lens itself.
Sunny´s last blog ..Back on track!
For me I don’t have a set scale number that is a goal , even though all those scientific type charts have specific ones in mind for me. I want to be physically fit enough to keep up with the activities in life I desire to do , healthy enough to make the insurance companies scratch their heads at the contradiction ( she is past 50- how can she be so healthy ?) and be able to wear something on my 35th wedding anniversary that is so scandalous that my husband will not allow me to leave the house wearing it.
How I plan on doing this is
1. avoid bread, pasta and grains
2. move enough to feel that contented glow of well being
3.forgive my mistakes
4. Celebrate the holidays on the day of and then move on
5.Keep a sense of humor about the whole thing
6 talk about my journey
Diane´s last blog ..She’s been waiting…
I love your wisdom! And look at all the lives you are touching. That inspires me so much. Thank you for all you are doing to help keep people motivated and on the right track.
You so totally rock!
Alixandra Hice´s last blog ..Larryisms: Hotel humor
Hi Diane – Great post. You, 266, and Amy H all have me thinking about goal setting and determining to set myself up for success over the holidays this year. I’m going to do a post about it later today. Thanks as always for your inspiration, wisdom and support. I wish I could take one of your weight loss classes!
I never ever set goals on the scale either, I knew the goal weight I wanted to be and that was all, no time line….I set goals in what and how I tackled foods and my training program…the weight coming off was a total bonus for me.
Marcelle´s last blog ..New Program Launched
You make such great points. If we can manage to keep those goals, the WL will follow.
Lisa´s last blog ..So here’s the dish on my husband…
Losing weight is so much more about the number on the scale. I decided to focus on what my body could do more than how much I could lose. It’s a never ending process and I can keep finding new goals.
The number is still important to me, but it’s not the be-all, end-all.
Lori (Finding Radiance)´s last blog ..Weekend is here!
Great post. I loved your list!
Goals are important to set and not just amounts we want to lose! 
tj´s last blog ..Binge proof pasta!
Funny, I so agree with this, and yet, this week, I HAVE made a goal weight for myself and hubby has one too! But, in general, we stick to the non-number goals – we want to participate in several charity walks this new year, among other things. I think this post is great & will hopefully open up some other options to people!
Pam´s last blog ..My Big Brother, Jim
Another fabulous post Diane.
Specific goals really help me.
Sure, some of them are about numbers on the scale, but more often than not it is about drinking my water, staying within calorie limits & working out often.
Have a wonderful weekend!
Lynn
Lynn @ Actual Scale´s last blog ..Empowerment came in the form of an Oxo Good Grips Meat Tenderizer
I always feel that there is not enough positive reinforcement in the world. Diane, I like how you have “goals” that are accomplishable many times throughout the day. You can be successful repeatedly. I always find it frustrating, as we all do I’m sure, when the scale doesn’t move or even moves up!, when we feel we have been “good”. What a negative and discouraging thing that can be. No wonder we often fail at loosing weight when all our focus is on that number. But to make a lifestyle change, now there is the true goal. All our little goals will lead us to that ultimate goal!
At this point in my life, my little goals are more a lifestyle. They include planning what I am going to eat and when, exercising an hour every day 6 days a week, and personal time to recharge my inner energy. That last one is so important!
Mia
Very good post. For me, it’s good because I am reaching some goals, but since they aren’t weight loss as fast as I wanted I tend to beat myself up anyway. I have to stop and remind myself that I”m doing better and the weight will come off if I stay focused and keep on it.
Leah´s last blog ..Weigh-In … I Don’t Really Care
It’s so easy to come up with a million reasons for putting off getting healthy. Figuring out smaller goals is a great way to do it!
Sagan´s last blog ..Judgments Based on First Impressions
Diane, this is so spot on!!!! People get caught up in all these goals that are too far out… you need to find specific, measurable, realistic & timely goals. Baby steps & short term goals that lead to long term success. And YES, not all about the scale like you mentioned above BECAUSE when you do what you did, those little things add up big time in terms of weight loss!
Such a great post as usual!
Oh, Thx again for the post comment. I do so appreciate it! Will let you know if I hear anything.
Jody – Fit at 52´s last blog ..Green Smoothie: Protein Power Pumpkin Cookies
I’m all about setting goals….it’s the follow through that gives me trouble.
Connie @ Fat2FitMommy´s last blog ..Friday Fashion Motivation: Tight Sweater
With the New Year creeping up on us faster than most of us would like, I can’t think of a better way to start off the new year than having very specific goals that I can track on a daily basis so that they can be reached.
Join the New Years Resolutions Extreme Makeover Telesummit today!
http://www.mynewyearsresolutionsextrememakeover.com/
I think this was a very timely post for you to write. I see that a lot of ‘in process” weight loss bloggers are setting small goals for themselves, for the holiday season, based on this posting and the challenges that are going around right now. I am pleased to see that most of these goals are doable and will help keep people focused.
I wanted to share (your postings always make me think of something I had forgotten):
There was a blogger a couple years ago that used to have a weekly – NONscale goal. She would pick something like – drinking X glasses of water, getting to bed at a reasonable time, etc. And then she would really focus on that all week. And she kept it as a running list. So she sort of taught herself a positive habit, learned it, applied it, and then continued applying it. That blog is long gone now (I looked because I was going to copy and paste the whole list for you).
vickie´s last blog ..The shoe/feet post (part 1)
Congratulations on your successes, you look awesome! Such an inspiring blog, I am going to have to check out the rest of your website
You are amazing!
Diane, great post, as always. It is so important to focus on something besides the number on the scale. We cannot totally, directly affect that number in the short run, but we can determine whether we exercise today, or whether we overeat or not.
South Beach Steve´s last blog ..Update Six – The Hot 100
Oh absolutely! I was nodding all the way through this post! This is why one of the reasons I actually stopped weighing myself – I knew that when I did the things that I needed to do, the weight will come off. Before I used to drive myself crazy with weight loss projections. Now I concentrate on living mindfully and healthfully and the weight is coming off. I love it!
Hanlie´s last blog ..Diabetes: You Have a Choice