Posted by: Dr. Tyrone A. Holmes | August 13, 2010

Lose Weight WITHOUT Dieting: Tip #5 – Start with Process Goals

In Losing Weight WITHOUT Dieting: Tip #4, I recommend the use of SMART goals to increase your chances of successful weight loss.  I want to take that recommendation one step further by suggesting you start with process goals as opposed to outcome goals.  You are probably more familiar with outcome goals.  For example, “losing 10 lbs. in the next six weeks” is an outcome goal.  So is “reducing LDL cholesterol by 10% in the next 12 months”.  Of course, these are very important goals because they represent the ‘bottom-line’ of your weight loss efforts.  However, it has been my experience that if people fail to achieve their outcome goals they become demoralized and sometimes give-up.  Process goals focus more on the implementation of your weight loss efforts.  For example, a good process goal might be “to exercise four times a week for at least 30 minutes per workout”.  You have more control over this type of goal and it can help motivate you to sustain your weight-loss regimen.  Some additional examples of process goals include the following:

  • Walk 20 minutes a day, five days a week.
  • Eat at least three pieces of fruit every day.
  • Buy an exercise journal and record my workouts on a daily basis.
  • Buy a food journal and record my food intake on a daily basis.
  • Swim 3 days a week for at least 30 minutes.
  • Measure my daily caloric intake and record it in my food journal on a daily basis.
  • Ride my bike 20 miles a week for the next four weeks.

NEXT POST – August 16, 2010

Cycle Log: Competition Phase Week 17

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