Go for Your Goals

I’m a very goal-oriented person; I like to see results, and I like to see those results sooner rather than later. (I’m willing to guess that I’m not alone on this.) So shortly after I started the Best Life, I realized that I was having a really hard time because my ultimate goal—to lose 100-plus pounds—just didn’t seem obtainable to me. It seemed more like a mountain than a molehill. So I decided to take that 100-plus-pounds goal down a little bit. I made an effort to focus on shorter-term goals that were more immediately within my reach. For instance, I made it my goal to lose just five pounds.

Focusing on losing five pounds instead of 105 pounds made a big difference for me because each day, instead of feeling overwhelmed by my goal, I was able to focus on how I could reach it. I made a conscious effort about what I put in my mouth by asking myself: “Am I really hungry or does this just taste good?” I did the same with exercise, telling myself to simply move more everyday. (It doesn’t hurt that I have an amazing wife who empowers me to work towards these goals everyday, and embraces them with me!)

Every time I achieved a five-pound loss, I would celebrate. This wouldn’t mean celebrating in the way most people do—treating myself to an ice-cream cone or a piece of cake or some other food reward. It means that I’d get to jump up and down and relish the fact that I was able to obtain a goal that I’d set! Then, I’d get to set a new goal (another five pounds maybe?).

Soon after, I decided to change my goal from “I want to lose five pounds” to “I’m going to beat what I did yesterday.” I knew that if I was a little more active than I was yesterday, the five-pound goal would naturally come. It was just a way for me to push myself a little more, yet still be able to meet the five-pound goal.

It worked perfectly because I’m very competitive—mostly with myself, but hey, if my son wants to race to the corner, sometimes even dad gets to win. Challenging myself to constantly improve turned out to be a very motivating goal. I would push myself to walk another tenth of a mile on the treadmill or jog for five seconds longer. My goal was simply to add just a little bit more each time.

Think about it, we all can do something for just a little bit longer. As much as we like to think it will kill us, we need to know that it won’t. As I would approach the treadmill in the morning, I knew that my endurance was better than it was the day before (a perk of working out), and so today I could add just a little bit more, go just a little further.

The best thing about the treadmill is that you can speed it up or slow it down. If you speed it up, even if it’s for just 30 seconds or 1 minute over the course of a 30-minute walk, by the time you’ve finished, you will have gone just a little bit further today than you did yesterday! And you’d have achieved the goal to add a little more. And you know what that means? Time to celebrate!

Your “a little bit more” goal could be as simple as parking further away from the front of the grocery store, or walking up to the second floor instead of riding the elevator. Each of these goals puts you ahead of where you were yesterday and that much closer to living your best life. So, set your goal, see your goal, accomplish your goal, own your goal—and most importantly, CELEBRATE once you achieve that goal!


  1. 1

    That is exactly what I needed to hear today. You are totally right!! It doesn’t take much to just push yourself a little bit harder each day and it doesn’t seem overwhelming. You are a great example of Big results coming out of even small efforts. Thanks!!

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    My name is Val Ramthun and I am at the beginning of my journey through the best life diet. I am 27 years old and have only struggled with weight just recently. In the last two years I have gone from 140 pounds to 220 pounds. I have a disorder and the medications that I am taking have helped me put the weight on and make it harder to lose the weight. I am in two weeks in on the best life diet and have lost 7 pounds already. My goal is to get back to 140 but I overall I know that I just have to lose weight to be healthy again. I bought Bob’s book in April of 2010 and was ready to begin until I read the part in the book that talks about smoking. I knew that, like Bob said, my first goal should be to quit smoking. I had been smoking for about 10 years and knew that I couldn’t diet and quit smoking all at the same time. It took me some time but I have quit smoking and am now ready to begin. My husband’s sister is getting married this October and my goal is to be able to fit into a nice dress. I know I can do this. I will update you with pictures when I reach my goal weight. Where can I send pictures?

    Thanks for your time!

    Val Ramthun

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      Hi Val,

      Welcome to the Best Life and congrats on losing seven pounds already. You’re off to a great start, and we’d certainly love to hear about your progress as you work toward your goal.

      You can send your info to Heather Jones, one of our writers and nutritionists. Her email is heatherkjones.rd@gmail.com. Good luck, and we can’t wait to see those “after” shots! You can do this!

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    Peter you were on my shoulder today during my workout on the treadmill. I heard you whisper go for it and so I did…5 more minutes! Thanks for your inspiration!

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