As we enter a new year, people across America begin to think about what they want to achieve in 2019.  I personally begin planning my year the last week of the year so I have a game plan on how to tackle the upcoming year and achieve my “resolutions” I simply call them annual goals.

One of the most common resolutions is weight loss and healthy living, unfortunately many of these resolutions (about 73%) fall by the wayside.

People make a weight loss resolution, go out and get a gym membership, buy a bunch of healthy foods, and after about 2 weeks once the soreness and pain kicks in they “take a day off.”  That ends up being a week off, then a month off, then back to their habits of yesteryear.  Does this sound familiar?

Maybe you yourself have gone through this cycle, this article is all about how to set a successful weight loss goal and actually achieve it.  Below are 5 steps you can take to achieve your weight loss goal:

Step 1: Set Your Goal Properly

Often times people set weight loss goals but set them in the wrong manner, thus the reason why so many fail after a little resistance or don’t see immediate results.  Below you will learn the proper way to set goals so you may begin your weight loss journey on the right foot.

Before we get into the right way to set goals lets take a look at the wrong way to set goals and the most common way people utilize.  When setting a weight loss goal people say something generic and vague like, “I want to lose 10 pounds” or “I want to lose my belly.”

Why are these wrong?

Because they’re not specific, don’t explain how, and aren’t restricted to a time frame.  This means it could take a few months to lose 10 pounds or a few years.  Our minds are conditioned for deadlines, something triggers within us when we are given a set time/date to complete something.

If you know you have until the end of the day to complete a task, you will bust your butt to complete by the end of the day.  However, if you have until the end of the week, you won’t have as much urgency to complete the task and will take your time.  It’s the same with goal setting.

Correct Goal Setting

Setting a proper goal must be S.M.A.R.T, one that is Specific, Measurable, Attainable, Realistic, and Time Based.  An example of a good goal looks like this, “I want to lose 20 pounds by April 23, 2015 at 12am, and I will drink 120 ounces of water per day, eat 4 healthy meals per day, and exercise at least 30 minutes 4 times per week.”

It’s very specific even down to the hour, it’s measurable by a scale, it’s attainable, and realistic based on a 5 pound per month loss, and is certainly time based.  A healthy weight loss is 5 – 8 pounds per month, while it’s certainly possibly to lose that in a week it’s not considered “healthy.”

When you set your weight loss goal date base it on losing 5 pounds per month, so if you want to lose 20 pounds expect it to take at least 4 months to achieve it.

Step 2: Share Your Goal

Sharing your goal with your friends and family makes it public, it creates a circle of accountability partners and pushes you to achieve it.  Do you really want to make excuses to everyone of why you haven’t kept your resolution?  Share your goal on all the social media channels your on Facebook, Twitter, LinkedIn, Instagram, etc.

In addition to sharing your goal share your progress and the steps your taking to work towards your goal.  This shows that you’re serious and may actually inspire others to stay on track with their weight loss endeavor.  Another thing you can do is get a weight loss partner, having someone go on a journey with you is much easier and more fun than going at it alone.

Step 3: Make A Commitment

Let’s face it, if you don’t commit to losing weight it’s not going to happen PERIOD!  It’s human nature if we’re not committed to doing something the chances of it happening are slim.  There’s also something powerful that happens when you first make a decision to do something and then commit to achieving it.

You have to make up in your mind that you going to reach your weight loss goals no matter what.  You’re going to have some struggles and some failures but how you bounce back is whats important, your commitment is what will keep you going through everything you’ll experience on this journey.

Also make a commitment to a lifestyle change versus a diet, what’s the difference?  A diet is temporary and ultimately leads to gaining the weight back unless you stay on that diet, whereas with a lifestyle change your results will last for the rest of your life.

I’ll just be frank here (actually I’m Phillip but I’ll be honest) if you’re not serious, mentally ready, and willing to do what it takes to lose weight then wait until you are.  There’s no point in getting started if you’re just going to give up and go back to your old ways.

Step 4: Clean Out the Garbage

You should take this step BEFORE you begin any weight loss program, in fact this step alone can help you lose 10 pounds (true story).  For any weight loss program to be successful you should detox your body first.

This provides a “clean slate” for the healthy foods to be absorbed. Otherwise you’ll be simply putting new furniture on a dirty rug. Detoxing also jump starts your weight loss because you’re cleaning your colon, which as I mentioned can have 10 pounds or more of waste residing on the colon walls.

I suggest utilizing a food based detox, an all natural detox tea, or even a supplement detox.  These options are less brash on the body and yield a better result. Also, look to detox over a 2 – 3 day period versus a one day cleanse.

The amount your body will detox just depends on how bad your diet has been in the past and how much junk you have remaining your system.

Step 5: Do What You Like to Do

Exercise accounts for only 20% of your results but it is necessary to lose weight, exercising at least 3 times per week for 30 minutes will speed up your results.  You don’t have to buy a gym membership or spend hours on a treadmill.

Do what’s enjoyable to you, whether it’s playing tennis, playing golf, going on a trail walk, biking, disk golf, or simply walk around the neighborhood.  The key here is to get your body moving, your heart rate up, and your blood flowing.

Step 6: Cut Back on Sugars and Carbohydrates

Sugar are carbs are the two biggest things that cause excess fat, we have been conditioned since childhood to enjoy sweet things and as we get old and our metabolism slows down and it becomes our enemy. Eating too much sugar can also lead to diabetes and other harmful diseases.

I can tell you that I used to have a bad sweet tooth, it was so bad at one point that I had to eat something sweet after each meal. Once I cut back on the excess sugar and unhealthy carbs I shed pounds very quickly.

Step 7: Don’t Go All “Willy Nilly”

Don’t go cold turkey on starting a healthy eating regimen, your willpower will only last for so long and you’ll digress to eating like you did before. Instead take daily small steps to slowly transition your mind and body into this new lifestyle.

For instance, start with breakfast, decide to eat a healthy breakfast for 7 days straight. This could be oatmeal, turkey bacon, and egg whites. Maybe a bowl of sliced fruit and yogurt or even a healthy protein shake (my personal preference).

Then the second week move on to eating a healthy breakfast AND a healthy lunch for the next 7 days. A healthy lunch could consist of a salad with grilled chicken (don’t you just love the restaurants that offer a salad with fried chicken), or sandwich on whole wheat bread with a cup of soup or salad.

Finally the third week you’ll transition into eating a healthy, lunch, and dinner.  This gradual process will lead to better eating habits and long lasting results.

I’ve personally lost 50 pounds in 6 months and realized that people are being mislead by gidgets, gadgets, “secret pills,” diets, and foods that are worse for your body than their claims.

You can complete steps one and two right here, right now.  Type your smart goal in the discussion section below so it will be shared with the rest of the Homemade Men community. Sharing your goal may inspire someone else to take action as well.

To Achieving Your Weight Loss Resolution!

Phillip Brent

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Email: pmbrent@homemademen.com

“I Teach You the Systems, Mindset, and Strategies to Live A More Healthy and Fulfilled Life!