Goal Setting & Systems For Weight Loss.

One of the main reasons many people fail to lose weight or keep the weight off is that  they don’t have any plans or systems in place for losing weight(or if they do, they are not very good). Very often the initial plans are vague- "I intend to eat better, I am going to exercise more or cut out junk food".  But to get results we need to be more specific. and build day to day foundations and systems that can be incorporated into our lifestyles that can help you reach your goals and keep you there.

To lose weight and improve fitness it does not mean that we must just do the occasional big gesture to get results- It can be what we do day to day and what some may perceive as the “mundane, boring or small” things and doing them consistently. This should be the foundation. Over time doing these as part of a lifestyle, routine and habit all add up and give long term results. 

Goal Setting ​Pyramid.

Once you have a goal in mind, start to plan and then have systems in place.  Now instead of focusing on just the goal focus on the systems you put in place. Be patient, be consistent with these. (over time they can be adapted and tweaked to suit you, your goals and lifestyle).

​The base of the pyramid is the foundation of how you will achieve your goal.  Make your systems become habits and part of your daily/weekly routine this will give you long term result. The habits you employ can be part of your identity and the type of person you wish to be. You want to be a healthy person, fit person etc- that becomes your thinking and identify.

(Employing plans and systems will also work for any of your fitness goals (if you want to build muscle, gain weight improve your lifts, running times etc).
​
If your goal is to lose weight-

You need to expend more calories than you consume- 
So now you will have to think about adjusting

• Calorie intake (food and drink consumed)
• activity level
• lifestyle
• Or all 3.​

Knowing this is all very well but to reach your goal you now must set systems in place and be more specific for each- What can you realistically do for each one?
The first step way is to look for low hanging fruit- Look for easy steps that can help you reach your goals or what are the simplest things you can do that would make the biggest impact.

So, if we look at calorie intake- some suggestions-

• Increase protein intake (helps you keep fuller longer)
• Increase veg intake (helps keep fuller longer)
• Cut back on calories from drinks
• Make simple swaps for foods
• Don’t have high calorie tempting foods in the house
• Use smaller plates
• Eat mostly minimally processed foods
• Swap snacks 
• Eat out less
• Cut out higher calorie foods

It is all very well saying this but to stick to your goal now try and be more specific and incorporate it into your lifestyle- for example-
​

• Each meal I will aim for at least 20 grams of protein
• Each meal will consist of a minimum of 2 portions of veg
• To cut back on calories from drinks I will swap my Frappuccino for a flat white and drink diluting juice instead of coke
• I will make a shopping list and buy healthy foods I need so there is no temptations at home
• I will buy those smaller plates to use.
• I could swap my snacks instead of X I will have Y at work.
• Instead of eating out 3 times a week, I will only eat out on a Saturday night.
• I will eat minimally processed foods instead of processed foods.
• I will write out shopping lists and plan my weekly shop with most foods from lean protein, fruit and veg.
• I will invest in cookbooks, that have quick convenient healthy meals
• I won’t have tempting high calorie foods in the house.​​​​

Same with activity levels-
​ don’t just say you will exercise, plan and commitment to do so. However, you don’t need a fancy complicated gym program to get results.

First- again go for easy wins- examples can include things like-

• ​I will do x number of steps per day
• I can walk to work instead of taking the car
• Lunchtimes I will go for a walk
• I could get a standing desk for work
• I can walk to the shops instead of taking the car
• Weekend I will play with the kids
• Will start doing fitness class
• Go swimming
• Go to the gym

If you enjoy an activity plan times when you can do it.

So instead of just saying you are going to do an activity dedicate a day and time you will do it.

For example Monday and Thursday evenings are my class. Let people know this is your time.

If you plan to go to the gym plan your days-

For example you know you can make a certain number of days (say 3) now say the days you are going to go-

Example my gym days are Mondays, Wednesdays and Thursdays. Once you have established your gym days, have a plan on what you intend to do.

Example –

Monday upper body weights and 10 min run
Wed Lower body weights and 1o mins stair master
Thurs all over body weights

Write down what you intend to do and set yourself little goals and targets, see if you can beat it next time. Again, your gym plan does not have to be a fancy one.
Bear in mind to improve your fitness doesn’t mean you have to train like a body builder or go running. If you enjoy it great if not find alternatives.

Other things you could look to change, and tweak is lifestyle,

For example, I aim to improve sleep to do this I will-
Aim to be in bed lights out by 10pm weeknights
No iPad or phones at bedtime

Other lifestyle things I could look to change-

• ​No alcohol worknights​
• Eat out less
• Have a shopping ritual with lists and days you will shop.
• 
  

Above are examples of things you can do. You can pick and choose what suit you best

​The goal is where you want to get to- The systems you use will help you get to where you want and keep you there.

These will be the foundation for you reaching your goal and keeping it long term. It should become part of everyday life, become habits and part of your identity. 

Be patient, be consistent.
Small steady improvements daily will add up.
Over time all the small things add up, to the big goal.

Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen

​Fitness, Nutrition & Personal Training