Mission 3: Flick On The Action Switch

Now that we’ve done important work laying the psychological groundwork for success, it’s time to turn to the physical.

We need a goal to aim for, and a way to chart our progress, as we get slimmer.

Having a goal can be empowering and motivating. But when it comes to weight loss, things get complicated.

Many people have negative associations with weight-loss goals – perhaps having lost and re-gained weight in the past, or having failed to reach the number they’d aimed for.

Not only that, but the number on the scale can fluctuate in a way that doesn’t represent either the actions we’re taking or the overall trend in our body shape. It can be demoralizing when we’re taking the right actions and our body shape is improving, but the scales shout ‘failure’!

Because weight – kilograms or pounds on the scale – is such a loaded concept and can be a tricky measure, we’re going to use different ways both to set our goal and measure our progress.

This approach will bypass the tyranny of the scales and put your focus where it brings the best weight-loss returns.

Log in to read the rest of this mission and to access the resources in your 52 Weight Loss Missions Action Pack. Not yet a customer? Don’t miss out! Download your free sample. Or join now to get immediate access.

  • http://facebook.com/profile.php?id=587415132 Jami Nerdington Creager

    Goal 1 – I will fit into women’s clothing again rather than just what I can fit into (no more frumpy dumpy)

    Goal 2 – I will be excited again about being stylish

    > remember your thinspiration
    > remember that this isn’t you
    > remember fitting into everything you want to ( no more oh that’s adorable but there is no way it will fit on me)

    By being mindful of these goals and meeting them head on when before I would have run away in fear just knowing that I will fail before I even try. Hopefully this will help me stick to goals that I was unable to do before.

    Think if food vs consequences ( know WW points on everything and learn how to eat more mindfully

    Repeating the same action over again while expecting change is madness

    I MUST MAKE THE CHANGE

    ignore the voice telling you who cares? Youways screw up anyway.
    Let this be the one time that you prove that voice wrong

  • http://facebook.com/profile.php?id=100006997925965 Lynetta McEachern

    Completed Mission 3. The goal is running 30 minutes non-stop.

  • http://facebook.com/profile.php?id=587590044 Dana Herrera

    size 36 ( EU size) is waiting for me….

  • http://facebook.com/profile.php?id=1351958523 Liz Alves

    Size 8 Jeans & flaunt my bikini 😉 I also want to lose inches off of my body!

  • http://facebook.com/profile.php?id=100000493026293 Ginny Jewell

    My goals are to fit into a size 18 so I can shop more places. I’d also like to buy heels I will actually wear.

  • http://facebook.com/profile.php?id=1460870748 Claire Ameling Burk

    Run up 40 flights of stairs on my 40th birthday.

  • http://facebook.com/profile.php?id=100001833988652 Pencie Newton

    Get off all diabetes medicines by changing food intake. Protein based with carbs from vegetables and fruit.

  • http://facebook.com/profile.php?id=1043001386 Amy Roos

    I’ve chosen 2 favorite pieces of clothing – one old pair of jeans about midway to my goal and one skirt (I never quite made it to last time) at my final goal. Now to go pull them out of storage for inspiration :)

  • http://facebook.com/profile.php?id=100000309335520 Daisy Robertson Mitchell

    I chose drop a dress size, able to run a 5k and reducing my waist 10% as my non-weight goals. I plan to take action by going to the Gym to train for the 5k using 5k an app I have on my iPhone, I will also record my food and exercise on “Lose it” another app on my iPhone.

  • http://facebook.com/profile.php?id=767332242 Narelle Dew

    I have a pair of pants I really want to fit back into because when they fit me properly I know I look good. Using a photo of me wearing them as my motivation.

  • http://facebook.com/profile.php?id=100001833988652 Pencie Newton

    Being off diabetes medicines by changing food intake from many carbs to protein and carbs via vegs and fruit.

  • http://facebook.com/profile.php?id=1558502214 Frances Bassett

    50 and not flabby! Want to move and not jiggle!

  • http://facebook.com/profile.php?id=779604207 Liesl Takle

    My non-weight goal is to fit into my size 12 (AU) cargo pants that I always used to feel awesome wearing… I knew I was saving them for a reason!

  • http://facebook.com/profile.php?id=1288276429 Linda Michelle Kohler

    Fit into my blue 70’s style jeans , one size down.

  • http://facebook.com/profile.php?id=1504908479 Sheryl Lamey Miller

    Goal…size 8 jeans (in a size 10 currently).

  • http://facebook.com/profile.php?id=1164183382 Debi McLain

    I will gage my success by the way my pants fit.

  • http://facebook.com/profile.php?id=627070592 Theresa Seyer Taylor

    I want to drop two pants sizes.

  • http://facebook.com/profile.php?id=548092789 Rachel Bos

    Size 10 Jeans, and a halter neck top :)

  • http://facebook.com/profile.php?id=606747593 Deb Horne

    I want to wear size 12 jeans and shirts comfortably with no bulges.

  • http://facebook.com/profile.php?id=724656014 Danielle Desjardins

    For me the most important non-weight goal had to be this one (Reducing your waist/hip/thigh measurements by 5/10/20%.) when I started my journey. I can say that it definitely works. I have reduced about 8.7 inches all around since nov 2011 and waiting to know on June 7 th at my gym what will be the new mesurements. I have definitely gone down a few sizes in my pants:)
    I am so excited cause I have told 4 of my friends at my church about this wonderful program, and they all want to get on and do it. They can’t afford to buy it so I printed the ebook and workbook and we will hold each other accountable. They see all my hard work and determination since the 30 day we had in April, and they see that it works:)

  • http://facebook.com/profile.php?id=501262782 Lawren Jackson

    I really want to be able to sit down without my belly squishing over my waistband. And I want those little rolls of back fat to DIE.

  • http://facebook.com/profile.php?id=1042767095 Lisa Stanley

    I have some really cute Zumba tops that I would love to wear but can’t just yet. I believe they will look great at my goal.

  • http://facebook.com/profile.php?id=1661108474 Robin Rossow Dohne

    I will measure my success in inches. I’ll find a good tool for keeping my measurements and look forward to my weekly measurements. I will stay away from the scale.

  • http://facebook.com/profile.php?id=1281620916 Pamela Briggs Luther

    1 am going to et off my diabetes meds.

  • http://facebook.com/profile.php?id=534157334 Michelle Merkel

    I will gage my success by if I can fit into a size 14 pant by October.

  • http://facebook.com/profile.php?id=560452307 Karen Smith

    I have a cute dress I really love and want to wear to a wedding this summer. Pants fitting better would be great!!

  • http://facebook.com/profile.php?id=646834866 Judee Hawkins

    Get on that treadmill daily, girl. Make it important, just like cleaning my teeth

  • http://facebook.com/profile.php?id=1239325006 Becky Brown

    Mission 3 completed! My treadmil no longer just hangs out in the corner of the room holding up clothes and my tennis shoes have found a new use =) I am discovering a new love for exercise in 10 mins at a time! (several times daily).

  • http://facebook.com/profile.php?id=100000264595656 Tracey Dionne Gubbins

    I would like to be able to tuck in my shirt and wear a cute belt. I would also love a pair of boots but my calves are too big to buy a pair right now

  • http://facebook.com/profile.php?id=1305549446 Kimberly Adkins Brown

    Mission 3 completed!

  • http://facebook.com/profile.php?id=1494018834 Margaret Faye Jones

    My goal is to fit comfortably in clothes I bought last summer!

  • http://facebook.com/profile.php?id=100000181170082 Rose Niedermayer

    Feeling more comfortable in my own skin… this weight makes me very self conscious in my movements.

  • http://facebook.com/profile.php?id=1361542732 Carrie Gentry

    I will gage my success by lossing inches off my hips and waist.

  • http://facebook.com/profile.php?id=815132836 Donna Hampton

    I will measure success by how close I am to being able to borrow my younger sisters’ clothes (size 16) i will get up and go for a walk when uni work gets to me. I will mow the lawn myself, even though I hate it and I will walk the dogs

  • http://facebook.com/profile.php?id=1043808183 Donna Kuiper Hammond

    My ultimate goal is to wear size 12 pants; that’s where I was when I felt most confident and attractive. That will take over a year. In the meantime, my short-term goal is to be able to wear my current pants all day comfortably instead of longing to change into my pj’s!

  • http://facebook.com/profile.php?id=1574387242 Pam Morton Cash

    I like this plan of selecting a non-weight goal. I knew right away what my goal would be–fitting into my hiking pants, the same ones I wore two summers ago when I first hiked the Bright Angel trail. They are about a size and a half smaller than I am now. It’s doable by summer. All I have to do is M O V E Move, Only eat small portions, Vanish those inches and bad habits, and Energize with exercise!

  • http://facebook.com/profile.php?id=678588549 Deb Hileman

    I want to fit into a pair of my OLD favorite jeans, and at the same time be comfortable in them, without feeling like there is fat rolling out every where.

  • http://facebook.com/profile.php?id=610013848 Liz Porter

    My big goal is to look good in a pair of skinny jeans tucked into boots. I love the look but the look does not love me.

  • http://facebook.com/profile.php?id=1658402225 Judy Fitzsimonds

    Getting out of my husband’s clothes and back into mine!

  • http://facebook.com/profile.php?id=529063014 Gretchen Tournier

    Wear a pair of pants without a muffin top.

  • http://facebook.com/profile.php?id=1315835566 Dessie M. Stafford

    Whittle 5 inches off of my waistline.

  • http://facebook.com/profile.php?id=1757305960 Gail M Helgeson

    Get back in my size 12 jeans comfortably, but more than that: a long bike ride with Steve, a hike with Marilyn, scenic bike rides as we travel this year, and learning to snowshoe.

  • http://facebook.com/profile.php?id=100002259883358 Amy Lee

    My “non-weight” goal is to have more energy to run around with my son. We’re both outdoorsy and I want to feel better about going outside and being active. I would also like to fit in my clothes better and just be happy with myself, again.

  • http://facebook.com/profile.php?id=1416766692 Terry Currie

    One person has lost 23 pounds.
    One smokes cigars and is having no health issues.
    One has regained weight as he had to give up smoking cigars due to breathing problems.
    Not using illegal drugs anymore.

    Non-Weight Goal:
    Do not go back to oily, salty food.
    Dress size smaller.
    Eat healthier.
    Eat breakfast every morning and eat a light dinner.

    Small breakfast; a large lunch and no dinner and I lost 23 pounds.

    Per two student nurses:
    Cheese has a lot of cholesterol in them.
    Humus is healthy for you.
    Greek yogurt is thicker and better for you.
    Combine protein and carbs together.
    Unsalted peanuts.
    Organic fruits and vegetables don’t use pesticides.
    Amish Ground Beef and Amish Chicken have no pesticides.
    Fruits with thick rinds: bananas, oranges, etc. pesticides would have a hard time getting through the rinds. These fruits are safe to eat.
    Fruits that don’t have thick skins: strawberries/berries; grapes, etc. pesticides can get into these fruits. Spray the fruits to take off some of the pesticides.
    Protein source: lentils; navy beans.
    Brown rice and lentils.
    If you use canned food drain the juice out and then spray with water to get some of the pesticides out for healthier eating.
    Pesticides: unhealthy eating.
    Cincinnati Burgers are 12 to a pack with 2% Sodium.
    Portion control is the size of your fist.
    Frozen foods with corn are not good for you.
    Sweet potatoes are better for you.

  • http://facebook.com/profile.php?id=659418104 Kaye Nutman

    Drop a dress size and lose the muffin top – no more hiding under baggy clothes; no more going into shops and finding the (Aussie) 14 is too tight and unflattering.

  • http://facebook.com/profile.php?id=670297758 Alice Hayes Russell

    Being able to feel comfortable in “real” pants and not just elastic waist/athletic type pants!

  • http://facebook.com/profile.php?id=623393744 Cathy Beale

    I bought a pair of jeans one size smaller last year while on a weight loss mission of my own, before I could achieve it, I found out I was pregnant just one week after buying them so they have never been worn! Yet…

  • http://facebook.com/profile.php?id=1000628424 Renee Hickey

    My non-weight goal is to have my wedding ring fit again. I don’t want to have it sized but it has been off for so many years!

  • http://facebook.com/profile.php?id=721051695 Kylie Browne

    Like some of you, fitting into my jeans (not squeezing into my jeans) will be my tell-tale sign of action! I’m looking forward to the day I can:
    1. Slip into the jeans easily.
    2. Do the button up.
    3. Feel comfortable sitting down in them!

  • http://facebook.com/profile.php?id= Anonymous

    Its my fitting into my old pair of jeans where I received many compliments. Still works, I think :o).

  • http://facebook.com/profile.php?id=714226369 Erin Christine Ryan Elias

    2012…a year for an even healthier version of Elias Family Blend!

  • http://facebook.com/profile.php?id=1164183382 Debi McLain

    I really feel good when my size 12 pants are loose.

  • http://facebook.com/profile.php?id=1506133370 Brenda Merrick

    Keep moving everyday!

  • http://facebook.com/profile.php?id=1300358205 Cyndi Calvert Beveridge

    I have had a little black dress hanging in my bathroom for the past year. Unfortunately it hasn’t motivated me, just irritated & depressed me. Today I took a cue from Pam & added a pair of old hiking pants that don’t stretch. I can button them, however I can’t sit &/or breathe while wearing them YET. Belly fat be gone!

  • http://facebook.com/profile.php?id=1646977472 Lorina Limarii

    I’m going to have a “weight” and a “non-weight” goal. :) My non-weight goal is to fit into my blue and orange outfit comfortably. My weight goal is to get to my pre pregnancy weight.

  • http://facebook.com/profile.php?id=1173758593 Elizabeth Bits Beere

    Bbtmtthtmbr

  • http://facebook.com/profile.php?id=1403688389 Kirsten Elizabeth Visti Brewster

    Going to a wedding this Fall and want to fit my dress better than I do now!

  • http://facebook.com/profile.php?id=1436747652 Silvia Sampayo

    Wear dresses again, I have a perfect one for next summer…and change all my clothes into smaller ones!

  • http://facebook.com/profile.php?id=1321146340 Maria Baldova

    ?

  • http://facebook.com/profile.php?id=1450643715 Shereen Shoulders

    Cant wait to wear the lube turquoise blouse and grey pants hanging in my closet.

  • http://facebook.com/profile.php?id=551991399 Siri Bentsen

    Eat 5 times a day. Sleep 5 hours each night. Physical activity 5 times a week. 3 training. 2 garden or something Else. Do chin ups, and difficult pushups.

    • Kylie B

      Do you only 5 hours sleep a night, Siri? I don’t know how you do it! :) Kylie, Community Manager

  • Wesley

    It’s coming into summer now, so time to get in shape.

  • Michelle

    Mission 3 completed!

  • Terry Currie

    Our group responses are: Choose as your goal: Fitting into a clothes a size smaller; Fitting into a new outfit; Walking up to your apartment without gasping for breath; Being able to walk
    for 30 minutes non-stop
    Ask your doctor to take you off the medication that you’re gaining weight with; if he says he can’t ask him why? Being able to run around with your pets, my cat sparkles. Reducing your waist/hip/thigh measurements by 5%.
    One person has lost 38 pounds.
    Two smokes cigarettes and having no health issues.
    Not using illegal drugs anymore.
    Non-Weight Goal: Buy frozen French fries, tater tots have 1% salt. Outfit size
    smaller. Eat healthier.
    Eat breakfast every morning; have a light lunch i.e. sandwich & fruit and eat a
    light dinner.
    Per two student nurses:
    Cheese has a lot of cholesterol in them.
    Greek yogurt is thicker and better for you.
    Combine protein and carbs together.
    Unsalted peanuts
    Organic fruits and vegetables don’t use pesticides.
    Amish Ground Beef and Amish Chicken have no pesticides.
    Fruits with thick rinds: bananas, oranges, etc. pesticides would have a hard
    time getting through the rinds. These fruits are safe to eat.
    Fruits that don’t have thick skins: strawberries/berries; grapes, etc.
    pesticides can get into these fruits. Spray the fruits to take off some of the
    pesticides.
    Protein source: lentils; navy beans.
    Brown rice and lentils! My body likes white rice not brown rice.
    If you use canned food drain the juice out and then spray with water to get
    some of the pesticides out for healthier eating.
    Pesticides: unhealthy eating.
    Cincinnati Burgers are 12 to a pack with 2% Sodium.
    Portion control is the size of your fist.
    Frozen foods with corn are not good for you.
    Sweet potatoes or sweet potato fries are better for you.

  • Micka Ashley

    Drop 2 sizes. Being able to walk a relay for life 5k in April with feeling like I am going to collapse halfway through it!

  • Terry Currie

    Choose as your goal: Fitting into clothes a size smaller; Fitting into a new outfit; Walking up to your apartment without gasping for breath; Being able to walk for 30 minutes non-stop

  • Hayley Waterhouse

    I have chosen two non weight loss goals. 1. Complete a 5k event and improve my time each month (they run weekly near me). 2. Do 10 push ups on my toes. These goals are challenging but not impossible and I look forward to focusing on them for now :)