6 Weight Loss Goals that Work

Written by Branda Polk

When I met with Donna, the fire in her eyes told me she was serious about losing weight. She was tired of battling her weight and wanted to make life-long changes that would help her win at losing. As a wellness coach, I could tell Donna was serious and ready to make some changes. She just needed some direction and a clear plan of attack.

Goals are road markers that help you focus, stay motivated, and show progress. And, like Donna, establishing healthy, realistic ones will keep you on a successful weight-loss track. Here’s how to do just that.

1. Get a medical check up. Before you begin any weight loss or exercise plan, consult your physician and follow his advice when making health changes. Donna’s doctor gave her a clean bill of health, so Donna was ready for the next step.

2. In prayer, invite God to participate in your goal setting. He is the best guide for directing your steps. Donna believed God was leading her to participate in mission trips with her church, so good physical condition was important. Allow God to direct your goal setting for His glory, not yours; then confidently walk in His strength to accomplish those goals.

3. Write “S.M.A.R.T.” goals. Unwritten goals are merely wishful thoughts that rarely are accomplished. Design your written goals to be:
    
Specific: Donna wanted to improve her overall fitness level, lose 20 pounds – and keep it off. These became her specific training goals.

Measurable: Break your specific goals into measurable steps. Donna’s included: Eat a balanced breakfast every day; eat six to 10 servings of fruit and vegetables daily; follow the weight training and aerobic plan designed to fit her lifestyle.

Attainable: Set goals that allow you to maximize your body frame without comparing your weight to that of others. Be grateful for the shape God gave you and seek to honor Him through your choices and caring for your body.

Realistic: A realistic amount of weight loss is one to two pounds per week. Donna set her weight-loss goal for one pound per week. Set yours accordingly.

Time-Oriented: Give yourself a measurable timeline to complete goals, and set daily and weekly goals to prioritize your steps. Donna’s daily goals included eating breakfast, which she previously skipped, and eating fruit and vegetables with every meal. Weekly goals included three days of aerobic activity and three days of strength training. Give yourself time to make lifestyle changes. A quick fix is always temporary.

4. Identify your supporters. You’ll need encouragement and prayer support from others who are cheering you toward success. Enlist at least three people. Supporters can be friends, family members, co-workers, or a professional coach. Accountability and the positive support of others are powerful tools in your wellness journey.

5. Identify your obstacles. Obstacles can be your own negative thoughts, people that discourage or criticize, physical challenges, or anything that causes you to lose focus. Pre-determine solutions to these challenges so they will not be stumbling blocks. Sometimes, other people can create obstacles by tempting you with unhealthy food, making joking comments, or using manipulations to distract your focus. Identify these people and pray for them.

Be aware that negative comments about your health choices impact you emotionally. Remember, too, that your healthy example may convict others of their unhealthy choices, and they will attempt to distract you. When this happens, draw from your well of discipline and your circle of support. Tap the energy of those who encourage, support, and pray for you to combat the negative impact of distracters.

6. Evaluate your progress. Evaluating your goals and aligning them with what is real and what God desires for you will keep you motivated. Success gives opportunity to celebrate and set new goals, and a powerful reward is the personal satisfaction of knowing you can succeed.

Donna and I celebrated many successes. In just six weeks of consistent exercise she lost 2 inches from her waist and increased her aerobic activity to include jogging for at least 10 minutes. Donna also discovered more energy and better stress management were unexpected benefits of her new, healthy lifestyle. She relished these successes and that fire was still in her eyes as she committed to continuing her progress.

Are you ready to start winning at losing? Are you ready to have a healthy body that can serve God to the fullest? There’s no better time to start than now. “Just do it!” But do it the right way.

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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