In the last post, I presented general concepts behind effective goal-setting for exercise and weight loss.  Below, you’ll find the specific steps you can take to create the road-map you need to succeed!

1. Develop a goal achievement strategy

You wouldn’t build a house without a blueprint.  You need a plan.  A long-term goal and its short-term steps are like a compass, keeping you on the right course in order to reach your goal.

Break up your goal into smaller pieces so the total process is not overwhelming.  If your long-term goal is to run a 5K (3.1 miles), your short-term goals would consist of gradually adding time or distance to your runs; for example, add 3 minutes or ¼ mile to your run/walk workout each week. You’ll feel a sense of accomplishment every time you run these additional blocks of time/distance.

Similarly, your long-term goal might be to lose 30 pounds, but don’t convince yourself that you’ll be successful only when you lose that entire amount of weight.  This mindset deprives you of relishing all the smaller victories along the way. Set short-term goals of losing two pounds at a time.  This way, you’ve given yourself not just one, but 15 chances to celebrate success!

2.  Chart your progress

Enter your run/walk workouts in your day-planner, running journal, or online log.  This is your proof, in “black and white,” of all your progress.  Weigh yourself one day a week and document your results.  If you hit a plateau, this record helps you identify the steps you can take to jump-start your weight loss, and it minimizes discouragement by reminding you of how far you’ve come.  If you’re using clothing as your benchmark, celebrate when you fit into a favorite pair of pants again.

3.  Develop your support network

Trying to achieve life-changing goals alone is difficult.  Partner with another individual who is traveling the same path; after all, mutual support grows in the pursuit of common goals.  When the going gets rough, you have someone to talk to (or vent to), someone who understands what you’re going through, and someone to inspire you to continue.

You also need your cheerleaders, primarily in the form of your family.  Their enthusiasm and willingness to facilitate your efforts are keys to your success.  For example, in order to stick to your running program, your family must not sabotage your exercise time.  If you want to lose weight, they should not expect you to whip up luscious desserts.  When your family rallies around you, it’s much easier to stay on track.  Don’t be afraid to enlist their help!