Short term goals vs. long term goals - shorter is better...

Hi all,

Just wanted to share a way which is working for me.

In my 20s and early 30s I was between 83 and 95 kg (182-209), with 95 feeling like it was crazy high. I played a lot of sports and was generally fit.

Then I moved to England, got a new job which meant that regular eating was out the window and drive-throughs or a curry became the norm. In four years I gained 18 kg (40 lbs) as I stopped playing team sports etc.

I then moved countries again and got a job which was maybe 80 hours a week at a pro sports club and gained another 10 kg (20 lbs) in three years.

Occasionally during these years I tried to get back to 85 kg (188) and I'd start well and then it would fizzle out.

My BIG GOAL is still 85 kg, but I've taken a different approach. I've taught S.M.A.R.T goal setting for years and never applied it to myself. This is: specific, measurable, achievable, realistic and time-targeted (S.M.A.R.T ) goals.

Now I am, and it is working really, really well. I take short intervals and set realistic goals for weight loss during this period.

First of all this makes sure I don't get sidetracked. If I'm going to lose 25 kg (60 lbs) it will take a long time. If my goal is to be at 85 kg in May 2015 I can easily take a week off here and there. And one week becomes two weeks, which becomes...

Instead I've set short term goals. From July 17 to August 15 (where I had a trip with a national basketball team) the goal was to lose 1 kg (2,2 lbs) a week. With the goal coming up real fast there was no time to relax. I had to stay with it. I recorded my daily progress in a graph which included the end goal and date. I hit the goal of 105.5 kg (232) three days before the deadline, but on the day itself I was 0.2 kg over (0.4 lbs). I still achieved a lot and wasn't too unhappy.

Next I had a weekend where I forced myself to NOT workout (to not get injured) and eat what I wanted. I needed to give my mind and body a rest before setting the next goal. I planned to gain half a kilo (1,1 lbs) during this weekend.

From august 18 the goal is to lose 1 kg (2.2 lbs) a week until September 1st, from 106,2 to 104. This time frame is very short, so i have to stick with it. Currently I'm at 104,8 but in a dehydrated state after a run.

I'm already looking at the next goal. It could be October 11 where my team is playing in the biggest basketball event in the history of my country. That would make it a 6 week goal, though, and I think that's too long. I'll find something in mid October to strive for.

Also, I'm remembering that goals should be realistic. It's not realistic to keep losing 1 kg (2,2 lbs) a week until I'm at the BIG-GOAL of 85 kg. Once I hit 95 kg (209) I'll readjust the weekly goal to 0,75 kg a week (1,6 lbs) and once I hit 90 kg (198) I'll go for half a kg (1.1 lbs) a week.

So...

Specific: Lose 1-0.5 kg a week.
Measurable: I step on the scale every day and compare the result with the weight I need to hit that day to hit my goal.
Achievable: In the short time frame I can see myself reaching the goal if I work hard - so I do.
Realistic: I reduce the weekly target as I lose weight as it becomes harder to lose as you slim down.
Time-targeted: Short time frames keep me on target. The target is only 2-4 weeks in front of me.

Anyway, I hope some of you can apply this to yourselves.

Happy losing ;-)