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Goal setting is the most important step in motivation. Moreover, it does not matter in the motivation of something – some work or losing weight. Let’s take a look at a few basic goals.
1. Set specific goals
Be specific. How many pounds do you want to lose? By what date? How long fat do you want to lose? How long do you want to weigh? What volumes do you want to have? What size of clothes do you want to wear? If you say to yourself simply: “I want to lose weight,” be sure that you will not lose weight, you do not have a specific goal.
2. Set goals that can be measured
Libra is a useful item, but it will never give you the 100% reflection of reality that you need. You need to know not How long you weigh, but How long fat is in your body. Methods for determining fat are different. Body scans at fat testing centers are considered to be the best, but regular fat analyzer scales are also well suited for this purpose. In addition, you can keep track of measurements of body volumes. The weight may stand, but the volumes will definitely go away if you do everything right.
3. Set goals high
Realists don’t achieve lofty goals. Many people are so afraid of high goals that they ask for what they can, rather than what they really want. This is a mistake because a humble “real” goal does not motivate you. Desires! Here’s what motivates you.
If your goal scares you a little, then that’s okay. In fact, if the goal does not scare you and does not stir your blood, then the goal is too low.
4. Set specific but reasonable deadlines
“Lose 15 kg in 30 days !!!”, “Lose 5 kg this week !!!” – such promising slogans are full of, as a rule, advertisements of drugs for weight loss. But is it real? Is it really possible to lose weight so quickly? YES !, it is quite possible to lose 15 kg in a month. However, in doing this, you are making the mistake of confusing weight loss and fat loss. Your body is 70% water, so it is very easy to lose weight from water. Losing muscle is easy! Losing Fat Is Not Easy … Any traditional diet dehydrates your body by shrinking your muscles for a quick and noticeable effect. If you want to lose 5 kg in a week, just stop drinking water (we do not recommend this, because you will cause irreparable harm to your health).
Fat loss should be your goal, not weight loss.
What is the rate of fat loss? The American Institute of Sports Medicine, which is the largest and most respected organization in the field of sports and medicine, has established an average safe fat loss of 0,5-1 kg per week. This amounts to approximately 0,5% body fat per week of body weight. It is possible to lose more than 1 kg per week, but if you do, anything over 1 kg is likely to be muscle and water.
Don’t be afraid to set goals high, but set realistic deadlines to reach them. Be patient. There are certain safety frameworks for losing fat safely.
5. Set short and long term goals
Once you start thinking about what you specifically want, don’t just write one goal, make a whole list. Your goals list should include both long term and short term goals. Here are 6 such goals:
- Your main long-term plan;
- Plan for 12 months in advance;
- Plan for 3 months in advance;
- Plan for the week ahead (Table of body composition and weighing);
- Plan for the day (Things for constant repetition, for developing habits).
Setting goals and developing an action plan is 50% of your success. And the remaining 50% depends on your daily habits and daily routine.