HOW TO WRITE A WEIGHT LOSS GOAL ACCORDING TO P.I.E.S.
Pretend you weigh 170 pounds and are a female of medium stature. Your desired weight is a 120 pounds. Now, let’s be real. You haven’t weighed 120 pounds since your wedding day. Don’t you think it’s time to dig deep, and determine what it is that you really want?
Do you want to be healthy and happy, or do you want to be miserable trying to achieve something you really don’t want? I am guessing you want to be healthy and happy. Good, you’ve established that 120 pounds for you right now is unrealistic and isn’t going to happen. Now, determine your ideal weight.
The first step in setting any goal is to realize what it is that you wish to accomplish and then confronting yourself with reality. Let’s begin this process logically. What can you live with?
You’ve established 135 pounds to that livable number. You even applied logic. You came to this conclusion because you weighed 135 pounds for the majority of your married life. It was only a few springs ago that you started packing on the weight. Recently you got a glimpse of your behind in a mirror. Ouch! Doughnuts and pizza have taken over the rear.
Wow, major reality check! You then strip yourself naked and find the courage to confront your reflection. Who is that person? Oh, it’s me. It’s been a very long time since you’ve really looked at yourself honestly. You’re appalled and utterly disgusted with yourself. You are so upset you decide to lose weight.
You don’t know what to do. You pout a little, maybe even cry a little, beat yourself up, and complain a lot. You get mad at your significant other because he failed to mention the fact that you were carrying a wide load. You lash out at your kids because they insisted you bake Toll House Chocolate Chip cookies, and you chew your best friend out for not saying anything. Okay, enough is enough! It’s time to take action! Time to take personal accountability. You ate the doughnuts, cookies, and pizza. You sat on the couch and pouted. You choose not to move. You chose chips over an apple. Time for some goal setting. Let’s get started; grab a pen, tablet, journal, or just a plain piece of paper and start.
Write as follows: I, _____________________ weigh __________and desire to weigh ____________. I will accomplish this by: _______________
- admitting that I need help
- making an appointment with someone that will hold me accountable
- ridding the kitchen of unhealthy foods
- donating unopened foods to a food bank
- buying foods on the LPS grocery list found at the which you can find in Lose the Baggage, Lose the Weight a woman-to-woman recipe for life Revised Edition https://www.amazon.com/author/lstremcha
- realizing that perfection is not the goal
- realizing that losing weight takes time, patience, and hard work
- drinking my six to eight glasses of water
- eating on schedule and eating only foods on the program
- practicing better-eating habits
- regarding meal times as opportunities for conversation and socialization
- eating to fuel my body to maintain a healthy lifestyle
- establishing an exercise routine
- utilizing relaxation and positive oral self-talk exercises
- consciously making an effort to do a random act of kindness
- avoiding negative situations and negative people
- celebrating my accomplishments at the end of the day
- treating myself with positives like reading, watching a movie, getting my nails done, etc.
- practicing breathing exercises three times a day.
You get the point. However, because the goal you have set for yourself will take a lot of time and hard work, you need to break it down into mini goals so you can have some immediate gratifications.
HOW TO SET MINI GOALS ACCORDING TO P.I.E.S.
Mini goals are easily obtainable because they are done within short periods of time and generally come with little stress. Mini goals, help you stay focused and driven because you can see you glimpses of success.
Here’s how to establish your mini goals.
Ask yourself what it is that you need to accomplish today to ensure that you have a successful day. This can be one thing, or as many as ten, as long as your goals are realistic and easily obtainable.
Prioritize so you don’t get upset with yourself if you don’t complete everything on your list. These goals do not have to be related to your weight in any way. They can be simple tasks that gnaw at you just because they need to be tended to. After you accomplish one goal on the list, cross it out and move to the next.
Don’t let events stop you from reaching your mini goals. If you get a call or email asking you to do something, make a note. If necessary, add that requested action to your list. Don’t let outside influences distract you. Keep working on your mini goals. By the end of the day, you’ll more than likely notice some things weren’t completed. Don’t worry; remember you prioritized, so study the list, and marvel at your accomplishments. Remember, you have tomorrow. Just simply move those that you didn’t get to, to the top of the to-do list or goal sheet. Now, reward yourself with something pleasant that does not involve food, such as a facial, a bath, a movie, or quiet time. Just take time out for you.
See, you’re feeling better already! Even though you have accomplished some mini goals, I must stress that you must never lose sight of your ultimate goal. Actually, I suggest you write your goal weight daily, and busy yourself by focusing on the mini goals. Before you know it, you’ll have achieved your ideal weight for you and be ready to stabilize and move on with another big goal in your life. Remember, always be real, be honest, and celebrate your accomplishments. Don’t let others stand in your way.