One Mom’s Journey from Fat to Skinny to Confident

INSIGHTS

10 Non-Weight Loss Weight Loss Goals

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It’s so easy to get caught up in the numbers when you are trying to lose weight.

Did the scale go down? What’s my BMI? How many points is that? When will I be able to fit in a size X? My waist is how many inches??

Ugh. I’m so over it. I’m tired of measuring my self-worth with a bunch of numbers that really, at the the end of the day, mean nothing.

Actually, they should mean nothing but the sad part is for too many of us they mean EVERYTHING.

We do horrible things to ourselves mentally and physically just to see a lower number on the scale. We starve ourselves to fit into specific size dress for a special occasion. We beat ourselves up when we eat more points/calories than we were suppose to.

Instead, I wonder what would happen if we shifted our focus to NON-weight loss specific goals? No more "I’m going to lose 2 lbs this week" kind of stuff, but rather "I’m going to take a walk at lunch today." Or "I’m going to eat more vegetables."

Sometimes I think not focusing on weight loss can actually lead to, well, weight loss. If we shift out mindset ever so slightly it can make all the difference. That’s why I’m issuing a challenge. I want you to pick a Non-Weight Loss Weight Loss goal this week. Don’t attach a number goal to it. Don’t go in thinking it’s is going to lead to X number of pounds lost. Just pick one of these healthy habits to focus on…

Goal: Move Consciously Every Day

You don’t have to join a gym, take up running, start weight training or sign up for a group fitness class, unless you want to, of course. This goal is about making the decision to simply move your body more. That’s it! Take the stairs, go for a walk, play with the kids at the park, it really doesn’t matter. The more you use your body the more it will want to be used. Make a conscious decision daily to do something active and you may be surprised where it leads.

Goal: Cook More and Eating Out Less

Setting a goal to cook more can seem overwhelming at first. There’s definitely a learning curve if you are used to eating out on a regular basis, but if you start small it is possible to slowly tip the scales toward eating in.
It starts with meal planning. Find a way that works for you. Some people like to plan their meals on the weekends or even cook and have meals prepared, others (like me) thrive off a stocked pantry and plan day-to-day. Whatever style works best for your current situation (because it will change) plan to eat out 1 less day a week than you normally do as a start.

Goal: Eat Breakfast

No "I have no time" excuse. You grab a banana on your way out the door or get up 10 minutes early to cook up some eggs. And if you can’t then hard boil some the night before and have them ready to go (see meal planning above.) Eating breakfast is too important. It’s an easy way to set the tone for the rest of the day.

Goal: Drink More Water

Water drinking is a pet peeve of mine. I’m going to try to stay off my soapbox but seriously, it’s WATER. It’s what we as human beings are SUPPOSE to drink. There’s no doubt about. There’s no arguments or discussions that need to be made. Water should be your drink of choice. If it’s not than there’s one simple thing you can do to change that. Drink more of it. I’m not saying give up your diet soda completely, but the more water you drink the less soda you’ll probably consume and, like moving your body, the more you drink the more your body will crave it.

Goal: Have a Vegetable and/or Fruit with Every Meal

The not getting on my soapbox thing isn’t working for me so I’m just going to blurt this out… EAT MORE VEGETABLES. Like drinking more water the more you eat of them the less "other stuff" you will consume. Set a goal to have at least 1 vegetable (and no, lettuce on a burger does not count) and 1 fruit with every meal. It’s a great start! Over the years I’ve upped this goal and now we have about 2 meals a week with 2 vegetables and no starch. My family doesn’t even notice the lack of noodles or potato any more and we’ve grown to love things like roasted Brussles sprouts, cauliflower and yes, even beets. Key Phrase there: GROWN to love. It’s a process, a journey, much like any goal you are attempting to accomplish.

Goal: Go to Bed Earlier

This is my latest goal to tackle. I’m trying to go to bed earlier at least 3 days a week. There’s no arguing, sleep is important and I don’t think most of us get enough. Setting a sleep related goal may seem like a small step but sometime it is those little things, like a good nights sleep, that make all the difference.

Goal: No Mindless Eating

Another one of my consistent goals. I realize not everyone does it but for those of us that do, setting a goal to cut out mindless snack is HUGE. My best tool in reaching this goal is the food journal. Whether I write it down, type it out, or photograph it, the pause helps me decide if this is something I really want eat or an unconscious nibble I won’t even enjoy.

Goal: Train for an Event

My world changed the first time I crossed the finish line of a running event. It’s hard to explain to those that have never attempted one and even harder if they’ve never run before. However, once you realize that running events aren’t reserved for super athletes a whole world of goal setting opens up for you. You can walk, trot, or jog. It’s doesn’t matter and don’t think just about running. Do a little research about an activity you love and see if there is an event or group that meets in your area.
Side Note: The husband inspired this goal. He recently played his first game of tennis in YEARS! He found a group of guys that meets on Monday nights. So proud of him!

Goal: Leave Three Bites

This is a simple goal I came up with after observing the 6 year old’s eating habits. I have never make him finish his plate if he says he full. Sure, there are times I plead with him to eat one more bite of whatever but that’s only because I know he’s going to ask for a snack in 10 minutes.
One day I asked him why he didn’t want to eat more at dinner if he knows he’s going to want a snack in 10 minutes and you know what he said to me?
"Mom, I want to save room. If I finish dinner then I’ll be too stuffed for dessert."
So not only does he know when he’s full and when he’s not, he can manage it all on his own. Amazing! I’m more of a lick-my-plate-clean kind of person, who then regrets eating too much. Stopping with a few bites still on my plate is a nice reminder to listen to my body.

Goal: Be Thankful for The Little Things

Have you seen thxthxthx? I LOVE this site. It reminds me that when you are thankful for the little things the seemingly big things that bother you don’t seem that big anymore, like a stupid number on a stupid scale or how you look in a bathing suit.

Will you pick a goal with me this week? Let’s focus on one small change together.



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Discussion

There are 33 comments so far.

    The Girl in Yoga Pants

    June 5, 2012

    YES!!! This is what I’ve been saying all along! Awesome post!!

    This week, my goal is to stay away from the gym and do my workouts outside in the fresh air. Vitamin D. That’s all I’m sayin’.

    Shelley

    June 6, 2012

    My goal is have vegetable and fruit sides with every meal, & no “carb” ish sides. I did it tonight. Husband had Chicken, rice, & stir-fried veg. I had chicken, stir-fried veg, & salad :)

    Deanna

    June 6, 2012

    I make mini goals for myself every single day, both weight and non-weight related. Sometimes, when you only have to focus on the mini goal, then all of a sudden you’ve attained a bigger overall goal.

    Brenda

    June 6, 2012

    Awesome post! My goals this week are to eat very little processed foods and to do a form of exercise at least 5 days a wk… On day 3 today doing well so far. Although I’m focusing on non scale things, it’s hard for me to completely push out of my mind the expectation of losing weight and what the number on the scale will be at the end of the week. I’m scale obsessed and trying to move away from that.

    Stephanie

    June 6, 2012

    Love this post and idea! Definitely going to be implementing some of these this week. Thanks for the reminder :)

    Maggie

    June 6, 2012

    Great post, great reminders – comes at a good time. thanks!!!

    Love this post. I am in! Gotta get more creative with what I eat. I depend on prepackaged food too much. I just like the controlled amount of calories. Let me see if I can mix this up:)

    Jenny

    June 6, 2012

    Awesome post!! As always, perfect timing :) I’m totally on board with this idea, so my non-weight loss goals for this week will be to eat fruit or veggies with every meal and to take a walk/run outside everyday (weather premitting). Thanks for the reminder that we shouldn’t measure our worth by a number on the scale or by the size dress we wear.

    Carol

    June 6, 2012

    Great post! I was just thinking about summer goal setting this morning and one of mine was getting back to exercising 6 days a week. I did that for years and then this year, I started a part time job and I started slacking in the exercise department.

    I agree with just about everything in this post, but I do have to say that lettuce on your burger DOES count! LOL! For those of us that struggle to get in veggies, every little bit helps. Piling on spinach, tomato and avocado to sandwiches and burgers is one way I get veggies in without too much pain.

    roni

    June 6, 2012

    Touché but my point it to move beyond lettuce on the burger. Sure if you pile on an entire salad it counts but I was talking to folks who consider the shredded stuff on a fast food burger a “serving of vegetables.” They know who they are *cough* my husband. ;)

    I absolutely LOVE this post. I need to work on these exact things. Thank you for sharing and putting it all into perspective. :)

    Tanya

    June 6, 2012

    So funny! I was just going to post “A numbers game” as a post of what I try to avoid doing. I used to get caught up in the numbers and it drove me crazy! And, yes- when I focus on things I want to accomplish daily rather than setting a number goal is when I lose weight.

    Thanks Roni!

    I talked about this on my blog today. Mine right now is to chew each bite 15x. I started noticing how quickly we were barreling through meal time and the Mr is really bad about that so we need to work on having dinner take as long to eat as it does to make.

    Patty

    June 6, 2012

    I stumbled on a lots of these non-weight loss thoughts purely by accident. All of May I was planning what my ‘summer goals’ would be. I realized I wanted to exercise (so I started the Jillian Michaels Body Revolution). My goal is to complete the 12 week program. If I lose weight, that’s great. I just want to get back in the exercise routine. I can’t do the meal plan b/c I’m recovering from anemia, so I need more red meats and protein, so my health comes first. I’ve been bringing breakfast and lunch at least 4 days a week. Food shopping, cooking at home (trying…thank you for awesome recipes) and water. I also started a gratitude journal…every nice I write 5 things I am thankful for that day. I think I’m trying to get my mind and body healthy.

    With all these things the number on the scale matter a whole lot less!

    Daphne

    June 6, 2012

    Great post! Thanks for the reminder. I’m starting today :)

    Kim |At Home With Kim

    June 6, 2012

    Great advice and a different way to look at weight loss. I think for me striving to be as healthy as I can be helps keep me on track…. with eating and exercise choices.

    Cara

    June 6, 2012

    Such a timely post! I’ve been thinking about this very topic quite a bit lately. I feel so much happier now that my goals are all about taking care of myself, rather than trying to hit some magic number on the scale.

    Melissa

    June 6, 2012

    This is such a great post for me. Last night my two teenage daughters and I had a 2-hour long conversation about nutrition. My goal this week is helping THEM learn how to plan, what their plate should look like and moving with THEM. I’m excited!

    Love. LOVE. LOOOOOOOOOVVVVVVVE this post :) Thank you for sharing it. My goal(s) this week are to do less mindless snacking, and make sure to eat a good breakfast. I think they go hand in hand. When I don’t start w/a good breakfast, then I feel like I have to (and can) just munch munch munch all day long. 24 almonds here, yogurt there, more granola here, banana there. And it all adds up to way more than if I had just started with a good breakfast in the first place!

    Patricia

    June 6, 2012

    great post Roni! The ‘moving more’ really does make a difference. This is how I look at it- taking the steps at first isn’t easy- so it is definitely an improvement when I can take the steps without losing my breath. It is a small accomplishment when I can take the steps with ease, and then I am encouraged to keep taking the steps bc I don’t want to lose that strength that I gained.

    Roz@weightingfor50

    June 6, 2012

    I’m standing up and clapping for this post!!!! (I should sit down then stand up again…and I could check off the conscious movement goal for the day!) Happy Wednesday Roni.

    Lori McHugh

    June 6, 2012

    What a great post!When I focus on behaviors and attitudes, I don’t obssess about numbers (the scale, my measurements). Right now I’m feeling good (physically, mentally and emotionally), looking good, and really enjoying my healthier lifestyle. My goals right now are to get more sleep (I tend stave off my fatigue with food) and to continue to try new foods and recipes.

    Sheri J

    June 6, 2012

    I’m gonna go with the water goal. I need to work on everything but water is something I NEVER think about and never get in the recommended servings.

    Could I also add the goal of not beating myself up for not being “perfect”? I just gotta make the best choices I can under the circumstances and not let guilt and shame take over my life!!!!

    kangaruss

    June 6, 2012

    Goal
    : PLAY more!

    Liz

    June 6, 2012

    One way my sister in law lost weight after her baby was by setting “positive goals” and not “restrictive goals”. She didn’t make it a goal to cut calories or fat – in fact she ate whatever, whenever and however much she wanted to – but her one daily goal was 8 servings of fruits and vegetables daily. Once she hit that she could eat what she liked – but by that point she was usually so full of the veggies that she didn’t want to eat much more! I thought it was a healthy way to eat and happened to allow her to lose the baby weight as well.

    Lori

    June 6, 2012

    Eat at home more. We were in a bad habit of eating lunch/dinner out a lot but got out of that habit and lately we have been so busy that we have been falling back into the routine. Putting an end to that today!!!

    Debbie

    June 6, 2012

    Definately going with the “more sleep”! Its easy to forget what a difference rest makes!

    Harry @ GoalsOnTrack

    June 6, 2012

    Great tips. Sometimes to lose weight is really just to change habits.

    Laura

    June 6, 2012

    You are a genius!!! I just read this to my family cause I’ve always obsessed with the darn number on the scale…I constantly feel fat and I am forever stressed. Wish I could be more like you! I seriously lookup to you. And lol my husband would think the same about lettuce on a burger they don’t get it!

    Paula

    June 7, 2012

    I need a break from the number game too. I am going to put “leave 3 bites” as my goal next week since this one is about done. Thanks for the idea.

    donnaandtora

    June 12, 2012

    Thanks for sharing such a nice info which is really great tips for weight loss programs.

    john-paul

    June 20, 2012

    This was a great article and one that is very similar to my own goal article. I’m new to this site and find its content excellent and exciting!

    JP

    Rich

    March 28, 2015

    Great post!

    Especially liked this one: ” Cook More and Eating Out Less”, also because it really gives you a valuable skill.

    I think for a lot of people who suffer from obesity one of the major issues is that they don’t know how to cook really tasteful healthy food. I might be wrong here, but I have personally started eating more healthy because I learned the skill to cook healthy so perhaps taking cooking classes would also be something useful paradoxically enough :D.

    Thanks for the post!