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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 11 - Goal Setting
Now that you have some information to work with, it is time for some serious goal
setting. This is imperative to keep you on track and focused to accomplish what your
objectives.
Making concrete goals and plans help keep you motivated and attentive to what you
are doing. We also want to look at the “how and why” behind the goal.
The “why” (as we mentioned yesterday) should not be for other people. Trying to
please others with your weight loss will only set you up for failure and misery. You
simply can’t make others happy, but you can make changes for your own happiness
and well being.
Secondly, it is important to look at “how” you see yourself to know how to set your
goals. Accepting and loving your body now will give you the self-confidence to begin to
make any changes in your life and physical image. If you are judging the way you look
through the eyes of other people, it is not a real self-image. Other people pushed it
upon you.
Your body is wonderful and you should just be working to make it healthier, not
expecting some unrealistic outcome from losing weight. When you see your body as
negative, you end up berating yourself, which sets into effect emotional triggers such
as anger, fear, frustration and anxiety. Once you truly recognize the value of yourself,
just as you are, you will begin to do loving things for yourself, such as exercise, and
eating right.
Let’s get specific and realistic about setting goals. You need goals so you won’t just
try to watch what you eat and hope for the best. Goals keep you honest. You will not
be as likely to “fall off the wagon” if you know you are seeking a certain objective. It
keeps your motivation in high gear.
If you make goals and define them, you will be able to experience the success of
striving for and achieving them all along the way. You should be specific. I also like
putting them in an absolute framework. Not “I want to lose weight,” but “I am going to
lose 50 lbs. and this is how.” Then go on to list: working out, eating a balanced diet,
keeping you blood sugar level and so on.
The following is designed to help you specify your goals:
I am going to lose_________________lbs. or inches.
I am going to do this by (explain how you will lose the weight):
____________________________________________________________________
____________________________________________________________________
Losing weight will make me (how you expect your life will change):
____________________________________________________________________
____________________________________________________________________
I will lose ____________lbs. a month (don’t go more than 1-2 lbs. a week).
My goal weight is between __________ and ___________.
I will keep the weight off by (what methods you will use to keep weight off):
____________________________________________________________________
_______________________________________________________________
I will lose (some or the goal) weight by _______________ (Date) Be Realistic!
The final part of goal setting is to give this to someone who cares about you. This will
set it in stone and you will have to be accountable. This person should not be
someone who will belittle you if you have a setback, but someone who has your best
interest at heart.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat free
milk/creamer = 1 carb, 1 dairy, 1fruit
Snack: apple and fat-free cottage cheese = 1 fruit, 1 dairy
Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1
carb,
Snack: raw vegetables with fat-free dip = 1 veg.
Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass of
wine = 1 protein 1 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
I finally realized that being grateful to my body was key to giving more love to myself.
~Oprah Winfrey
Now that you have some information to work with, it is time for some serious goal
setting. This is imperative to keep you on track and focused to accomplish what your
objectives.
Making concrete goals and plans help keep you motivated and attentive to what you
are doing. We also want to look at the “how and why” behind the goal.
The “why” (as we mentioned yesterday) should not be for other people. Trying to
please others with your weight loss will only set you up for failure and misery. You
simply can’t make others happy, but you can make changes for your own happiness
and well being.
Secondly, it is important to look at “how” you see yourself to know how to set your
goals. Accepting and loving your body now will give you the self-confidence to begin to
make any changes in your life and physical image. If you are judging the way you look
through the eyes of other people, it is not a real self-image. Other people pushed it
upon you.
Your body is wonderful and you should just be working to make it healthier, not
expecting some unrealistic outcome from losing weight. When you see your body as
negative, you end up berating yourself, which sets into effect emotional triggers such
as anger, fear, frustration and anxiety. Once you truly recognize the value of yourself,
just as you are, you will begin to do loving things for yourself, such as exercise, and
eating right.
Let’s get specific and realistic about setting goals. You need goals so you won’t just
try to watch what you eat and hope for the best. Goals keep you honest. You will not
be as likely to “fall off the wagon” if you know you are seeking a certain objective. It
keeps your motivation in high gear.
If you make goals and define them, you will be able to experience the success of
striving for and achieving them all along the way. You should be specific. I also like
putting them in an absolute framework. Not “I want to lose weight,” but “I am going to
lose 50 lbs. and this is how.” Then go on to list: working out, eating a balanced diet,
keeping you blood sugar level and so on.
The following is designed to help you specify your goals:
I am going to lose_________________lbs. or inches.
I am going to do this by (explain how you will lose the weight):
____________________________________________________________________
____________________________________________________________________
Losing weight will make me (how you expect your life will change):
____________________________________________________________________
____________________________________________________________________
I will lose ____________lbs. a month (don’t go more than 1-2 lbs. a week).
My goal weight is between __________ and ___________.
I will keep the weight off by (what methods you will use to keep weight off):
____________________________________________________________________
_______________________________________________________________
I will lose (some or the goal) weight by _______________ (Date) Be Realistic!
The final part of goal setting is to give this to someone who cares about you. This will
set it in stone and you will have to be accountable. This person should not be
someone who will belittle you if you have a setback, but someone who has your best
interest at heart.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat free
milk/creamer = 1 carb, 1 dairy, 1fruit
Snack: apple and fat-free cottage cheese = 1 fruit, 1 dairy
Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1
carb,
Snack: raw vegetables with fat-free dip = 1 veg.
Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass of
wine = 1 protein 1 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
I finally realized that being grateful to my body was key to giving more love to myself.
~Oprah Winfrey
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