Episode 10: Goal Setting for Faster Weight Loss Part 2

BEHAVIOR GOALS
These are the actual things you can do to help you reach your outcome goals:
Eat less
Exercise more
De-stress your life
Take your vitamins
Lift weights

First, Measure (from E1)
•    Weight
•    Body fat/muscle
•    Waist/hip ratio
•    Hydration
•    Metabolic factors (nutrients, thyroid, detox, sugar metabolism, adrenals, etc.)
•    Take pictures

Then make realistic behavior goals
•   BE SPECIFIC:
“Eat a protein shake with blueberries for breakfast” NOT “eat better”
“Walk 2 miles before dinner every night” NOT “Exercise more”
“Limit myself to 2 glasses of wine 3 night a week” NOT “Drink less”

•    WRITE DOWN YOUR BEHAVIOR GOALS

•    JOURNAL YOUR BEHAVIOR

Re-measure to see if your behavior changes have led you toward your outcome goals.
•    Are some of your measurements better than before?
•    What if you are not seeing change? This is why measuring is crucial!
•    Realize that some changes might need to happen before others can change
•    Do you have the energy to do more of the things that are working? 80/20 rule
•    What else can you do behaviorally to help facilitate change?

Progress, not perfection.  Any progress is victory!
•    Are you closer to your goal? if so, great!!!
•    Can you make more behavioral changes to help you progress faster?  If not, that’s ok as long as you keep making progress.
•    Remember- the 100 mile walk has to start with the first small step and then the first mile and then the first 10 miles. Eventually you will reach your destination if you keep taking steps toward your goal.

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