Weight Loss Goals Without the Scale

Everyone has goals, even small children.

When I was little I always had some goal or achievement  I was striving for.  Whether it was being the class monitor in grade school, finishing well in the swim meet, or winning a prize in high school, I was always trying to better myself.  I didn’t always succeed in meeting my goals, but I always tried.

Setting Weight Loss Goals?


That did not change as I became obese and tipped the scale over 300 pounds. As I gained more and more weight, I still had goals for myself.

Some of those goals were:

I wanted a large family

I wanted a good marriage.

I wanted to be more committed to my faith.

I wanted my family to not worry about material things.

But in addition to all those family and faith related goals,  I had one overriding goal:

I wanted to lose weight!  And believe me I did try.

As time marched on and the scale inched up, I continually set weight goals for myself.  “Okay,” I’d tell myself.  “I’ll lose 5 pounds this week, 4 pounds the next week and by Easter I’ll be down to 290.”  When Easter rolled around and I hadn’t lost an ounce, I’d reset the finish date for the 10 pound weight loss in my head.  “Okay, now I’ll weigh 280 by Mother’s Day,” I’d reassure myself.

No matter what time of year it was, I always had a specific goal floating around in my head with regards to weight loss, but I never could seem to reach even the first week’s goal. Surprisingly, after ten years of never reaching the first weight loss goal I had set for myself, I still didn’t completely give up.

I think it is very important to set goals for yourself in every area of your life.

When you aim for nothing that’s probably what you will get.

What’s the best way to set goals for yourself with regards to your weight?  Well, I was pretty unrealistic during my obese years as to how much weight I could actually lose during a given period of time.  I just hoped that I could lose “x” number of pounds, but didn’t stop to examine whether that was an appropriate amount of weight to lose, or if it was even possible.  When I finally developed my weight loss strategy,  I acknowledged to myself that I had to set some realistic goals.  No, I wouldn’t be able to lose 50 pounds in one month.  No, I wouldn’t be running in the 5K for charity in two months.

Goal setting for me became less specific about pounds lost during a period of time, and more about handling specific situations.  You see, when I stopped being obsessed by the scale, and started focusing on habits and behaviors I had developed and wanted to change, I started having success.  The actual weight on the scale was still very important to me, as that was my first tangible measurement I could see change.  But other goals became important as well.  Here are some examples of goals I wrote down for myself as I was starting to lose weight:

  • Stop buying and eating chocolate
  • Don’t eat after dinner
  • Walk every day
  • Stop going through drive-thru restaurants
  • Eat only one portion of a food at a time (ie:  not the whole box of crackers, even if they were low in calories)
  • Weigh every day
  • Enjoy the food I was eating instead of inhaling it so fast I forgot what it tasted like in two seconds and had to have more to make sure I really liked it
  • Spend more time actively engaged with my family
  • Stop sitting most of the day
  • Work on developing new social relationships

These were just some of the goals I set for myself that weren’t all about the number on the scale.  Because I had some goals that weren’t just about pounds lost, I saw success on an hourly and on a daily basis.  Even when my weight loss wasn’t quick, I could always look back at my list and know that I was slowly conquering my obsession with food in a healthy, practical way.

Are there goals beyond the scale you have set for yourself?    Diane

3 thoughts on “Weight Loss Goals Without the Scale

  1. L says:

    One of my most important goals set for myself is to never give up. I go to my support meetings every Monday night, unless I’m sick. I get on the scale and record that number every morning, unless my battery on the unit is dead. I pray for assistance and the will to let go of food addictions every day. I maintain an attitude of gratitude as often as I can. Goals are important.

  2. BlessedMama says:

    Good post. I try to set goals beyond the scale, such as monitoring the healthy choices of my snacks, moving as often as I can, parking farther instead of closer, not eating after a certain time in the evening, etc. If I just focus on the scale, it can be very discouraging.

  3. Paige says:

    I think if all you ever focus on is your weight on the scale then you’re at risk of driving yourself mad. After all, we can lose fat and gain muscle at the same time, meaning that we’re hitting our goals but don’t even know it. In addition of course your body weight can go up and down throughout the week and I’ve known people who weighed themselves far too often (always on an “up” day it seems) then got demotivated and gave up.

    While many of us use body weight as the single most important metric, I think that also focusing on other “actions” like you did can help us to lose weight and get healthier – and can be just as motivating.

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