#109, Setting a Specific Weight Loss Goal for the Holidays

Yes, we’re a couple months or so from the time when new-year’s resolutions are going to be posted all over the internet, but as we enter into the holidays, this is the perfect time to set some goals for how we would like to handle the next couple months of celebrating. So, with this in mind, I’m going to talk to you today about how specific goals are powerful and how you can create them. 

In case you had any question about my humanity, I am excited to reassure you that my world is less than perfect. Between the responsibilities of the home and farm and the busy life of school as a teacher I find the holidays are a perfect opportunity for me to go back to the old habit of stress eating. To top it off, the holidays are heavily laden with opportunities to eat in ways that really don’t serve my brain or body at all. 

Once upon a time, I would begin this time of year with a vague concept of not gaining any weight. I would just “be good” this year and January 1st would find my waist the same circumference that it was on October 31st. No biggie. After all, I’m a grown up and I can handle the holidays. 

You can guess that I started the new year with extra pounds and regret each and every year. 

Learning how to care for myself in better and different ways made it to where a few years ago I finally made it through the holidays with no damage control needed once they were over. But, I can’t lean on old success to get me through that situation again. Every year is different. Our daughters are at different developmental stages and my work at school is different too. Plus, the needs of the home and farm are constantly in flux. 

I have found it extremely helpful to set specific goals this time of the year and I’m going to walk you through this process.

1. Set a goal that can be measured. You can do this two ways: 1. Have a goal that you will know when you have crossed the finish line or 2. Have a goal for consistency in a habit. 
2. Write down the steps you will need to take to reach that goal. 
3. Schedule things into your day/week to make this happen. 
4. Track your progress and celebrate your wins. 

I am determined to stay healthy physically, emotionally, and mentally over the holidays so this is what that looks like for me: 

1. My goal: On January 1st, 2024 I will still weigh within my maintenance range of 125-135lbs. I have a date and a way to measure this. That makes it specific. This one isn’t a habit or consistency goal but in order to reach it I will still have to be consistent with my healthy habits and that brings me to step 2. 
2. In order to reach my goal I will be consistent in the following habits that are already established:

• Daily meal planning with follow through
• Resetting each day with exercise and journaling
• Drinking 64oz or more of water daily
• Eat 5 + servings of vegetables each day

1. Things that I will keep in my routine and schedule are: 

• Meal planning each morning and checking with the plan before bed.
• Resetting each day right after work or around 4pm on the weekends.
• Refilling my 64oz water bottle each morning
• Doing my weekly meal planning each Wednesday and preparing easy to heat or eat veggies for the week on the weekend. 

1. I will track my habits weekly celebrating a habit completion rate of 95% or better with extra reading time with coffee and quiet. And, on January 1st I will celebrate with a trip to Hobby Lobby to buy a new silk-flower bouquet for our home. 

As I worked that out with you I got excited. It doesn’t seem hard and it feels so good to have a plan. For years I would just try really hard and fail because I never went through this process. Also, this plan gives my brain a task and something to look for. Instead of making my brain think we need to be fearful of all the spontaneous eating and food gifts, I can instead approach it with confidence. Our brains love doing what it believes is important so telling my brain that meal planning, drinking water, eating vegetables and taking time to refresh is what is important will help my brain look for opportunities to follow through. 

And, if you are one of my members, I am posting a PDF of this process for you as part of our monthly challenge. Remember, the membership is only $5 per month and comes with the entire 12-month course as well as access to an online community and the monthly challenge with resources.

Stay tuned to this podcast, I am really going to be concentrating on giving you support, encouragement, and tips over this Holiday Season. Our next episode is all about my favorite hacks for accepting food gifts and enjoying them without paying the price on my waistline. 

I love you, sweet sister! Talk to you next week.

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