Surprisingly there are still many people who don't really know how to set goals effectively, or simply don't do it for a range of reasons.  Despite the fact that we want 'more' (whatever that means for us personally) and, despite the fact we want to be somewhere different (financially, professionally, physically, emotionally, academically - possibly geographically!), many of us are clue-less when it comes to strategically, methodically and consciously creating life-long change. It seems that the majority of us don't goal set as effectively as we could.
We think we do... but we don't really. We have hopes and dreams, but no strategies, no plans, no time frames. We know what goal setting is (that is, we have an intellectual understanding of it) but we don't have a practical application of it in our lives (we don't consistently do it!).

· If you don't have your goals written down, if you don't have a time-line and if you don't have an action plan... then you don't really have goals; you have a wish-list.
· Goal setting needs to be a methodical, practical, structured, logical process... not some crazy, emotional reaction. Take (significant) time and space to do it, step away from the busy-ness of your life, get alone, be still and quiet - And REALLY think about your life - what you want, why you want it and how you're going to get it.
· Emotion and passion are great... but only when they are harnessed to some logic and reason and wrapped around an intelligent, realistic plan. Emotion and passion, on their own, can be disastrous.
· If you can't define it, you probably won't get it.
· Start with the end in mind. This helps us get clarity and perspective about what we should do and where we should focus our energy now.
· Don't let someone else tell you what your goals should be.
· Prioritise your goals and create an appropriate action plan. Some people have so many things that they want to do/achieve - that they end up doing twenty things badly... rather than a few things well.
· Acknowledge we don't deserve things... we earn them.
· Ask yourself this question - Am I prepared to do what it takes? If your answer is not absolutely yes (zero doubt)... then change your attitude, get another goal or get back on the couch. Everything has a price, we need to identify that price and decide if we can and will, afford it.

Losing Weight Effectively and Permanently
It seems we're still missing the point when it comes to losing weight. Conventional thinking tells us that losing weight is essentially a physiological process; lift this, run there, stretch that, get your heart rate up, decrease your calorie intake, no carbs after three and increase your energy expenditure, which is mostly good advice. Traditional approaches (by the medical profession and the fitness industry) tell us that weight loss is essentially about exercise, food, lifestyle, and more education. To a point, they are right, but only to a point. While exercise, food, lifestyle and education are indeed important variables in the process, without doubt, the biggest determinant of weight loss (or gain) is what's going on in that nine pound (four kilo) thing sitting on the top of our shoulders. What really determines weight loss (or gain)?

The answer is attitude, thinking, self-control, mind-set and ultimately, decisions.
1. External change needs to be accompanied (or preceded) by, internal change (for it to be lasting).
2. Most people who lose weight regain it (over 95%) because they haven't really changed their attitude or thinking. They change their behaviours for a while but deep down they haven't really changed their core thinking, beliefs, attitudes or standards. On a subconscious level many people are waiting for it (the diet, the fitness kick) to be over, so they can go back to being 'normal'. When they do eat less and exercise more they (often) slide into a deprivationmentality - constantly telling themselves that they're 'missing out'.
3. If we tell ourselves that it will be a painful, horrible process... it will be (for everyone).
4. The sooner we stop looking for easy and start looking for effective... the sooner we'll start to see real (forever) change.
5. Weight-loss martyrs are a pain in the ass... "I've been so good... I've been so good."
6. While food, exercise and lifestyle are important ingredients in the weight-loss process... it is our head which determines how we eat, exercise and live.
7. The fat person with all the knowledge, education and resources... and a crap attitude, will stay fat.
8. The fat person with limited knowledge, resources and genetic potential.. and a great attitude... will produce much better results every time.
9. The sooner we stop getting in shape for 'events' (weddings, birthdays, reunions, parties) and start getting in shape for life... the sooner we'll start to see forever results.
10. The fitness industry and medical profession have a one-dimensional approach to weight-loss; physical. This is ignorant, naive and ineffective. Losing weight (effectively) is a complex, multi-dimensional process (physical, emotional and psychological).
11. Losing weight is not about finding the right program, diet, supplement or drug; it's about finding the right attitude.
12. Many (okay, most) fat people make excuses and tell lies. A lot.
13. The sooner we call fat what it is (as opposed to deluding ourselves by calling each other full-figured, big-boned and heavy-set) the sooner we will get serious about addressing obesity in a real, practical way. Perhaps we should worry less about political correctness and more about heart disease, diabetes, bowel cancer and the plethora of other obesity-related conditions.
14. We love to play the blame game. We want to blame someone or something for our obesity.

The Psychology of Weight-Loss
Having a personally designed exercise program is handy, being a member of a health club is nice, having resources at your finger tips might help, knowing what to do is always a good start. But the truth is many of us have all the reasons in the world to change our body, life and reality but never do. We are consistently almost getting in shape.

For a range of reasons we spend our life getting on and off the weight-loss merry-go-round, wasting time, starting, stopping, procrastinating, lying about our behaviours, making excuses, waiting for the right time to start (which never comes), getting frustrated, complaining about our genetics and generally being miserable.

Telling people what to do and how to do it is the easy bit, but getting them to actually do it (consistently) is the real challenge. What shape we are in (whether we're fit or fat) invariably comes down to two key things;  1.The decisions we make and 2.The things we do (and don't do). When we look at what influences those two things the most, our head (thinking, beliefs, standards, fears, expectations, desires), then we begin to understand that getting in shape is, without doubt, more about our mind than it is about our muscles. Take your head where it needs to go and your body will follow.

How to get the most out of your head in order to get the most out of your body:
· Go into the process with the best possible attitude.
· Get in shape for life; not an event.
· Make some tough decisions about you.
· Don't start something that you can't or won't finish.
· Don't Procrastinate. Stop waiting for the right time to get in shape; it never comes.
· Don't make excuses or tell fibs!
· Don't lay blame. People make people fat - not junk food, soft drinks in schools, the only person making you fat is you.
· Stop looking for the magic pill.
· Nothing tastes as good as being in shape feels. Focus on what you're gaining, not what you're missing out on.
· Motivation is temporary. For most people motivation is an emotional state – it's great when it's there but when you don't feel motivated to do that workout, do it anyway. Changing your body is more about self control and consistency than it is about being in the zone.


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