Using your values to set SMART goals for weight loss: Your transformation journey blueprint to success.
If getting started on yet another diet is feeling achingly familiar, this is your sign to try something different. And that’s where identifying your core values to help you set SMART goals for weight loss comes in. Because if you know how your values tie in with why you want to lose weight, you can better plan the journey towards your weight loss goal. So, what’s the difference between values and goals, and how can they work together to help you?
What’s the difference between values and goals?
Values are your core principles and beliefs that give meaning to your day-to-day life, and govern your behaviour and decisions. They tend to come from your entire lived experience – childhood, education, upbringing, relationships, professional life.
Like a compass that’s guiding your life, even though they’re sometimes outside of your awareness, your values reflect what’s most important to you. What you value determines how you think and feel about the decisions you make and the actions you take. And this very much applies to letting go of weight, and to weight management.
“Values are in the present and give us a sense of direction. whereas goals are the future destination to be reached.” Dr Richard MacKinnon
Goals are about a defined target – and sometimes this may not even be one you set for yourself, such as a work goal. This distinction can be a helpful reminder of the goals that are truly important to you, as opposed to those set by someone else.
And when you think about any of the goals you’re working towards, they’re all in the future, not the here and now. Your weight loss goal exists in the future, for example.
Establishing your values.
Getting in touch with your real values – rather than other people’s values – will help motivate you to lead a more fulfilled life, as well as achieve your goals.
The actions we take in our lives reflect our values. You need to establish what’s important to you.
How do I find out what my values are?
- Identify the times when you were happiest.
- Identify the times when you were most proud.
- Identify the times when you were most fulfilled and satisfied.
- Determine your top values, based on your experiences of happiness.
- Prioritise your top values
- Reaffirm your values.
Now, list your top five values and, next to them, write down how they make you feel. Order the values by importance and list the problems you experience in trying to fulfil them – like the friendship example below. Then think of some ideas for how to overcome these problems.
Tip: values are usually expressed in one or two words, such as friendship, health, integrity, honesty, peace of mind, service to others, power, safety, freedom.
How goal setting can help.
When you set goals that reflect your values, you’re so much more likely to achieve them. It’s true, we tend to be much better at setting goals in our working lives than in our personal lives, but we can steal the same framework. Goal setting is simply stating, This is what I want to do and This is my plan for how I’m going to achieve it.
But motivation is also key, and there are two different types of motivation:
Internal Motivations – when the motivation to achieve your goal comes from within, and it’s something you choose to do for yourself, not for anyone else. Internal motivation involves exploring, learning, and seeking challenges where satisfaction comes from doing the activity, and not just for the results. Such as attending an evening class because you’re interested in the subject.
External Motivations – when your motivation to achieve something is imposed from outside by other people, such as family, friends, doctors, or your boss. External motivation means something that you think you ‘should’ do – perhaps to gain approval – and doing something that’s not your own choice. Such as losing weight because your doctor told you to.
People who experience high levels of fulfilment and satisfaction in their lives tend to have a high degree of internal motivation.
How could you move your current motivation further into this area?
Well, rather than fixate on the difficulty of the task involved, why not think about how you can put your values into action as you work towards your goal? Key values that often align with successful weight loss could include health, self-love, freedom.
So, how to achieve your goal?
“Setting goals is the first step in turning the invisible into the visible.” Tony Robbins
What Are SMART Goals?
SMART is an acronym that stands for:
- Specific: Clearly define your goal.
- Measurable: Track your progress.
- Achievable: Set a realistic target.
- Relevant: Align the goal with your broader objectives.
- Timely: Assign a deadline to your goal.
This framework transforms vague aspirations – I’d like to fit into my favourite outfit again – into specific, measurable actionable plans – I’d like to wear my favourite outfit for my friend’s wedding in six months’ time – increasing the likelihood of success.
How to set SMART goals for weight loss.
A good analogy when you come to set your weight loss goals is programming your car’s GPS before heading out on a road trip. If you just get in the car and go, you’ll probably take plenty of wrong turns, you’ll probably get lost, and you’re less likely to arrive at your desired destination.
But if you set up your GPS first, even if you miss a turn or two, you’re more likely to stay on track. Plus, it’s easier to recalculate your plan – and your weight loss journey – if a setback happens. That’s why setting SMART goals is so important.
#01 Make it Specific
Vague goal: “I want to lose weight.”
SMART goal: “I aim to lose 10 pounds by following my TotalFast diet plan and avoiding self-sabotage.”
#02 Make it Measurable
Example: “I will track my weight loss by weighing myself at the same time every day and recording the results.”
#03 Make it Achievable
Example: “I will lose 1-4 pounds per week, which is a healthy weight loss rate for me.”
#04 Make it Relevant
Example: “Losing weight will improve my energy levels and lifestyle, and reduce my risk of chronic obesity-related disease.”
#05 Make it Timely
Example: “I will lose 14 pounds in the next 4 weeks.”
“A goal without a plan is just a wish.” Antoine de Saint-Exupéry
SMART Goals for Weight Loss – FAQs
Q: How do I stay motivated if I don’t see immediate results?
A: Focus on non-scale victories, such as your increased energy or feeling your clothes fitting you more loosely. Remember, sustainable weight loss is a marathon, not a sprint. You didn’t gain all your weight at once, so it’s probably going to take some time to lose it again.
Q: What if I miss a target?
A: It’s not the end of the world! Talk to your Mentor and reassess your goals, adjusting them if necessary. The key is consistency, not perfection.
Q: Can I set multiple SMART goals simultaneously?
A: Yes, but make sure they’re manageable and not overwhelming. Overloading yourself can quickly demotivate you, so talk to your Mentor, your Group, and get inspiration from our LighterLife Facebook community full of like-minded individuals who understand your journey and share your commitment to achieving real change.
Values and SMART Goals in Action
Combining your values with setting long term SMART goals helps you focus on the bigger picture – your improved health, rediscovered self-confidence, and joie de vivre. Overall, they can shift your thinking from dreading being on yet another diet to looking forward to a sustainable, achievable weight loss plan.
Weight loss and management with LighterLife isn’t about giving up things you enjoy. When you join us, you’ll be losing weight and continuing to discover – as so many others like you have done before – your LighterLife Programme is far more than simply a weight loss plan. It’s a whole new way of living.
Your SMART weight loss goal is a dream with a deadline – and we’re all here for you to help you make it happen!
