It probably wouldn’t be a surprise to know the majority of people who start exercising do so because they want to lose weight. While that is a great reason to begin an exercise program, more often than not it leads to people getting frustrated, and quiting.
When your first start out it’s very common to easily lose the pounds, but when that plateau hits, and it will, your frustration can just as quickly cause you to give up. That’s why I don’t use the scale as my motivator and why I have my clients set goals that don’t involve a number on a piece of plastic or metal.
So what kind of goals should you set?
With my clients, one thing I like to set is performance goals. For example, if someone is a runner we set the goal to improve their 5k time. Not a runner but wants to be? Well then, maybe we set the goal to finish their first 5k. Other goals we’ve set include doing your first pull up, deadlifting your bodyweight, or in one case, being able to complete a two-day breast cancer charity walk.
This is how my wife and I keep ourselves motivated too. We sign up for events knowing we’ll have to train to be able to accomplish them. (The side bonus, it gives us something fun to do together.)
In the past three years, we’ve done things like marathons, mud runs, obstacle runs and much more. This summer, we are training to ride in a Century (100 miles) charity bike ride.
Having these types of goals will give you something to work towards and help you stay motivated. When you reach those goals you have what we call “WOW! moments.” It’s the realization that you accomplished something to which you never thought you’d be able. And, it often leads to you setting a more ambitious goal, and keeps you moving forward.
Another great type of goal to work towards is one that is health related. For example, I work with many clients who are either pre-diabetic, diabetic, or going through other health related issues. The drive to rid yourself from specialty diets, medicines and insulin shots, is a great motivational tool. While not everyone can get off the medication, some medical conditions can be reversed by getting fitter. Not only do they look and feel better, they don’t have to shell out the co-pays all the time, either.
With my older clients, one of the most powerful things to focus on is what we call everyday goals. These goals might be as simple as being able to carry the groceries in from the car or being able to play with the kids without getting winded.
My favorite moments are hearing a client tell me they see progress — that they feel stronger, that they can do more and that they feel happier and healthier than they have in years. Being able to get up out of a chair and walk to the kitchen without assistance is a life altering event for some, and the improvement in the quality of their life has a far better impact than any number on the scale could ever give.
So, instead of using weight loss as your only goal, try setting a tangible goals that can be realized without looking at a scale. The funny thing is, reaching for those goals, whether they be running a 5k, being able to play with your grandkids or being able to climb a flight of stairs, ultimately translates to success in losing weight.
Dan Romand is owner and operator of Full Circle Fitness NY in Colonie, where he is also a certified fitness trainer.