Why goal setting?
Setting a goal to lose weight as your new year resolution is nothing new. Such goal is simply useless and did not help me in 2013 (in fact, all these years) to shake off any of these fats from my body.
My resolution started off by setting a weight loss goal, and as soon as my "born lean" hubby offers me potato chips and brownie chocolate ice-cream during our nightly TV session - *poof* there goes my diet plan.
And so, I thought, how about using the "SMART" goal setting method to make a weight loss goal?
What is "SMART"?
Specific
Measurable
Accountable
Realistic
Timeframe
My Specific Goal
Since my goal "lose weight" failed in 2013, it's because my goal was too elusive - I did not specify what I wanted to achieve and how can I achieve, lastly the purpose of doing it (why).
Goal for BMI: 23 kg/m2 - Normal
- Now: 26.3 kg/m2 - Overweight
Goal for Weight: 63 Kg (in order to be BMI of 23 kg/m2)
- Now: 71.6 Kg
Goal to change my lifestyle - to be more active, healthier and look better!
My Measurable Goals
With the goals all in place, the next step is to measure them - by recording them. I saved an Excel file in my Dropbox to keep track of my weight, body fat percentage, BMI and other measurements. (P/S: My weighing machine is capable of measuring fat percentage, total body water, etc).
My plan is to
- track my progress by recording my weight on weekly basis
- set monthly weight loss goals
Example:-
(Current Weight - Goal Weight) / 12 months = monthly weight loss goals
(71.6Kg - 63Kg) /12 months = 0.72Kg each month
So by doing this, my goal is broken down into smaller ones. The taste of small successes will eventually increase my enthusiasm and confidence - to keep me going towards my final weight loss goal.
Accountability
I am definitely not someone who can keep track of all the calories intake on daily basis, due to lack of consistency and patience.
Thus, instead of recording the calories, I took photos of my meals and I review them at the end of each day - do reflection on what could be a better choice of food.
Also, I started this blog "Chubby Caterpillar" to remind myself the purpose of all these effort.
Realistic Goal
My personal trainer told me that in order to lose 1 Kg, I need to burn 3,500 calories. And so, to burn 0.72Kg per month sounds very achievable to me!
Of course, weight loss is not only about buring the carlories. We must be responsible eaters too - watch our diet by choosing healthier and balance meals.
Timeframe
52 weeks will be my time frame. I do not want to go through the same dilemma by dragging the same new year resolution from year to year.
But on the side note, I am also planning a Hong Kong trip with my BFF (Big fat friend) sometime in August 2014. Our common goal is to be able to fit into one size smaller than our current dress size (M for me and S for her).
I take this challenge seriously and it can be a 2 phases kind of challenge. Somehow this challenge motivates me and keeps me excited.
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