On setting achievable goals for behavior change

Long time readers know that I lost approximately 40 pounds in the year starting with Memorial Day 2013.  When I started, I did not have a big goal, rather I had a small goal.  The day I started, my goal was to lose 8 pounds.  After losing 8 pounds, I made a 5 pound goal. Friends and family asked me how much I planned to use.  I refused to set a goal that could frustrate me, rather I set achievable goals. As I achieve each goal, I had the opportunity to consider a new goal.  I was able to reward myself with new clothes as my sizes decreased consistently. I developed a reasonable plan – increased cardiovascular exercise (first walking long distances each day and slowly becoming a runner) and a focus on portion control.  Today I was listening to a podcast about intuitive eating.  The nutrition expert talked about the problem we often develop as kids as our parents expect us to clean our plates, even when we are not hungry. So I focused on not finishing my plate.  For a year, I almost always left some food on my plate.  I decreased refined carbohydrates and sugars. But I could not have had success with setting achievable goals. Now that I have maintained my weight for 3.5 years, my main focus is on fitness.  When I work out, I try to set achievable goals of improvement. Achievable goals allow you to have wins.  Make your goals reasonable and celebrate wins.  And once you win, set a new goal. I know that this approach works.  I hope that some readers will read t...
Source: DB's Medical Rants - Category: Internal Medicine Authors: Tags: Medical Rants Source Type: blogs