When it comes to weight loss goals sometimes numbers just aren’t enough. We all have an ideal weight or waist size that we would like to be. Weather its 165 lbs or a 28 inch waist.

The problem that I see is that target goal doesn’t provide enough motivation on it’s own to help you achieve it. Numbers are numbers and nothing more. We attach so much extra meaning to a number. Often a specific weight, (165lbs for example) we might think that “If I can get down to that weight then I’ll be happy” or “People will treat me better if I could just get down to my goal weight”. Obviously these statements rarely ring true and don’t provide the kind of motivation that will produce the results.

So when I set a weight loss goal I attach a challenge to it. Either a fitness challenge that I need to hit or an outfit that I need to fit into and look good in. I put more importance on these than I do the numbers on the scale.

Another important part of reaching your goal is to have an appealing reward for achieving it. You can reward yourself with a new outfit, a trip, cash or anything else that that you really want.

Remember to be hard on yourself. If you don’t hit that goal you don’t get the reward (unless you are really, really close). There needs to be consequences for not putting in the effort needed to reach that goal. That’s also why setting a realistic goal is very important. If you know there is no way that you can reach a target goal, then you’ll never be able to reward yourself.

For example:

I wanted to lose 12 pounds to get down to a nice even weight. I attached the challenge of running a 5 k race in under 26 minutes to this goal. There was a race approx 6 weeks away and I signed up for it as soon as I set that goal. I found it very effective to commit to the race right away, so that I didn’t have time to talk myself out of it later on. My reward would be a nice new shirt, new pants and an evening out with my wife. A worthy reward in my eyes 

Having my weight goal, challenge and reward in place I could now focus on what I needed to do to achieve them. Cutting calories, increasing the intensity and frequency of my workouts, and always keeping that image of race day in my mind.

The results:

I ran that race in 25:53 minutes and lost 14 pounds. Along with enjoying the reward I also enjoyed the satisfaction of finishing something that set out for myself. Something that I’ve always had a difficult time doing.

My point is that the numbers by themselves are not good motivators. I didn’t start seeing results on the scale until I stopped focusing on the scale.

2008 is finally here and with the start of a new year comes tons of weight loss tips. This is the time of year when every weight loss related site posts their advice, tips and programs that promise to help you finally lose the weight for good this time.

My inbox has been flooded with this stuff over the past week or so. I think it’s funny and frustrating to see all of the contradictory advice from various sites out there. For example one email said “if you really want to lose weight this year cut out the carbs” and just 2 days later I had another newsletter telling me to “increase my carbs to shed the fat”.

To the average person trying to really make a conscious effort to lose the weight that has been holding them back for so long, all this advice can be confusing. If the so called experts can’t agree then what advice should you follow?

The real secret of successful weight loss

I honestly believe that almost any diet or weight loss plan will work for anyone as long as you can stick to it. The real key for any of them to work can be summed up in one small word: FOCUS

You need to be focused in changing your habits, focused in changing your diet and focused in your workouts. See, the biggest reason that people will give up on their new lifestyle changes over the next few weeks is because they will lose their focus.

I know this from experience. I have always been a “new year dieter”. First day of the New Year it’s all “no more junk food for me” and armed with the new gym membership, I’m motivated and focused. Hell bent on losing weight and getting in shape for good.

Come February 1st I’m back on the couch eating crap food and haven’t been to the gym in a week. I’ve lost my focus. Suddenly all of the reasons that were motivating me to lose weight in the first place aren’t as compelling 4 weeks later.

How to stay focused on weight loss

So now you’re wondering how exactly do you stay focused? What keeps you motivated? Well what I do is something simple that takes no more than 10-15 minutes a day, everyday. It keeps me motivated and encouraged to keep moving forward with my plans and achieve the goals I’ve set for myself.

I take 10 minutes in the morning and plan out my day. I go over everything from what I’m going to be eating, to what obstacles I’ll be facing that day. (I.e. potluck lunch, packed scheduled etc…). If I know that my day is packed and I won’t have time to get in a full workout. I’ll take 15 minutes off my lunch and go for a fast walk or something.

Too often we get caught up in the rush of everyday life and end up making poor quick decisions that can ruin our whole day or week. Plan the day out as best you can in advance, that way you are ready to handle anything that comes your way.

Before I go to bed at night I take 5 minutes to review my day. I focus on the good things that I accomplished that day. I’m not perfect most days but there are little things that I have done perfectly. I also review my goals. The reasons why I want to lose weight in the first place and what I am doing to achieve them.

I’m not a very religious man but the final thing I do before bed to help me stay focused, is pray. It helps me rid the stress; I can go to bed happy and not focus on the negative while I sleep. Let me tell you, I sleep like a baby now