187: Goal Setting For Good

Podcast Summary

• Goal setting in weight loss: A penalty shootout analogy: Set clear, achievable goals for weight loss, try new things, and use them as motivation for progress

  Goal setting is an essential aspect of weight loss, and it's important to approach it in a positive and healthy way. The podcast hosts, who are currently in a football stadium, use the analogy of a penalty shootout to discuss their experiences with goal setting and share tips for making it effective. They emphasize that goal setting can be a powerful tool for achieving success, but it can also be destructive if not done correctly. The hosts encourage listeners to try new things and have fun while setting goals, just as they have done throughout their podcast. They also invite listeners to engage with them on social media and share their own goal-setting experiences. Overall, the podcast emphasizes the importance of setting clear, achievable goals and using them as a means of motivation and progress in weight loss journey.

• Setting personal goals for weight loss and beyond: Reflect on goals that resonate with you, rather than imposed ones, for lasting motivation and success.

  Setting meaningful and personal goals is crucial for maintaining motivation and success in weight loss and other areas of life. The speakers shared their experience of starting a podcast to help those struggling with weight loss feel less alone, and they emphasized the importance of creating goals that resonate with you rather than ones imposed by others. They noted that overachieving for the sake of achieving can lead to a sense of emptiness, and that specific, personal goals are more likely to keep you motivated. As they looked out over a football pitch, they encouraged listeners to reflect on their own goals and find meaning in them, rather than just striving for external validation.

• Setting unrealistic goals can lead to unhappiness: Question the importance and meaning of goals, set realistic and achievable targets, and focus on the happiness they bring.

  Having a fixed number or goal with an unrealistic deadline can lead to unnecessary pressure and unhappiness in life. The speaker shares his personal experience of setting unattainable weight loss goals and the negative impact it had on his mental health. He encourages listeners to question the importance and meaning behind their goals, and consider whether they come from an internal or external source. The speaker also mentions research suggesting that setting reasonably ambitious targets and breaking them down into achievable steps can increase the chances of success and bring more happiness. In essence, it's essential to set bold goals but ensure they are realistic and attainable while focusing on the meaning and happiness they bring.

• Staying accountable and supported aids weight loss: Sharing goals, attending group meetings, focusing on progress, and practicing self-compassion help maintain weight loss commitment

  Accountability and a supportive network are crucial for achieving and maintaining weight loss goals. Sharing your goals with others and attending group meetings regularly can provide the necessary motivation and encouragement to keep going, even during setbacks. It's important to remember that weight loss is a commitment that requires consistent effort and that there will be challenges along the way. Additionally, the way we speak to ourselves during these challenges can significantly impact our progress. Instead of punishing ourselves, we should focus on learning from our mistakes and moving forward with a positive mindset. By making a plan for potential setbacks and practicing self-compassion, we can stay motivated and committed to our long-term goals.

• Focus on the joy of weight loss: Identify what brings joy during weight loss, challenge negative thoughts, set specific goals, and understand 'sins' for a balanced approach.

  To maintain energy and motivation during weight loss journeys, it's essential to identify and focus on the aspects of the process that bring joy and excitement. This could be a favorite food, social interaction, or the sense of achievement from reaching goals. It's crucial to recognize and challenge negative thought patterns that hinder progress and instead, write down specific, achievable goals that resonate with personal preferences and habits. Additionally, understanding the concept of "sins" or non-free foods within a weight loss program can help individuals make informed choices and maintain a balanced approach. Overall, the key is to find enjoyment and satisfaction in the process, rather than solely focusing on numbers on a scale.

• Celebrating Progress and Achievements: Recognize and celebrate small and big achievements during weight loss journey to stay motivated and avoid slipping back into old habits. Healthy ways to celebrate include buying new clothes or putting money in a jar.

  Weight loss journeys with Slimming World involve celebrating progress and achievements along the way, not just at the end goal. This can include small victories like fitting into new clothes or walking up stairs more easily, as well as bigger milestones like significant weight loss. It's important to remember and acknowledge these achievements to stay motivated and avoid slipping back into old habits. Celebrating in healthy ways, such as buying new clothes or putting money in a jar, can help reinforce positive behavior change and make the journey more enjoyable. Additionally, finding alternative ways to celebrate besides food or alcohol can be crucial for those who have used these as coping mechanisms in the past. Overall, recognizing and celebrating progress is an essential part of the Slimming World approach to weight loss.

• Celebrate the details of life's experiences: Embrace the details, celebrate achievements, and find joy in shared experiences with a supportive community

  Just like in football, where there are numerous details beyond just the outcome of a game, in life, it's important not to focus solely on one aspect, such as a mistake or failure. Instead, celebrate your achievements, no matter how small, and let yourself feel the joy and excitement. Football is a shared experience, and having a supportive community around you can help you stay motivated and focused on your goals. Whether it's cheering for your favorite team or sharing your weight loss journey with loved ones, the encouragement and excitement from others can make all the difference. So, embrace the details, celebrate your successes, and let yourself be a part of a larger, supportive community.

• Planning the Next 90 Minutes: Goals in Football and Life: Embrace the challenge of setting goals, whether in football or life, as the potential rewards are significant.

  Goals, whether in football or in life, can be challenging and unpredictable. During the World Cup, penalty shootouts determine the winner when the game ends in a draw. The longest shootout lasted for six rounds, and only twice in history has a title been decided this way. Similarly, setting goals in life can be daunting, but the potential rewards are significant. In the next 90 minutes, one could plan meals, shop for groceries, create an online activity schedule, or even read a book cover to cover. The possibilities are endless. The smallest town ever to have a team in the top division of English football is Glossop North End, and the speakers borrowed equipment from their players for their podcast recording. So, embrace the challenge of setting goals, and see what you can achieve within the next 90 minutes or beyond.

• The Power of Persistence and Teamwork: Despite initial struggles, persistence and dedication can lead to success in any activity. Recognize and appreciate different team roles and work together to achieve a common goal with a supportive community.

  Online membership can be a great starting point for those new to a particular activity. During our discussion, we heard Claire practicing for a penalty shootout. Despite her initial struggles, she persevered and eventually scored. This demonstrates the importance of persistence and not giving up, even when faced with challenges. Furthermore, we learned that this was the fourth penalty shootout attempt, and the pressure was high. However, Claire remained focused and determined, showing that practice and dedication can lead to success. The number of attempts doesn't matter as much as the effort put into each one. Additionally, the conversation revealed that there are different roles and strengths within a team. Some people may be more naturally athletic, while others may excel in other areas. It's essential to recognize and appreciate these differences and work together to achieve a common goal. Lastly, the discussion highlighted the importance of having a supportive community. Throughout the conversation, we heard encouragement and cheers from Anna and Holly, reminding us that having a strong support system can make all the difference in our personal and team endeavors.