BEHAVIOR Goals vs OUTCOME Goals: What’s the difference and which should you be focusing on?

Many find it hard to ignore the scale when trying to lose fat, as it offers readily available, daily measurements.  However, we can't directly control the scale's number; it fluctuates daily.  Instead of focusing on the scale's outcome, focus on controllable behaviors that *influence* it. This "behavior versus outcome" approach means prioritizing behavioral goals if fat loss is your aim.

So what are some examples of behavior goals?

• To exercise 60 minutes 5x a week. Focusing on getting any kind of movement will take the pressure off yourself and allow flexibility in your schedule so when things come up, you can improvise (i.e, your kid got sick at school so you need to pick them up early which has now cut into your gym time). The gym won’t happen BUT that doesn’t mean you can’t get a 60-minute band/home workout in on your own.

• Eat one cup of vegetables at each meal: If you know you are someone who won’t count calories or macros, focusing on habits to include greens in your diet every day will keep you on track and continually working towards your goals.

• Eat lean protein at every meal. Same idea here- if counting calories or macros are a no-go for you, setting a goal to have a lean source of protein at every meal will ensure you are fueling your body with quality food.

• Sleep 7-8 hours per night. Believe it or not, rest and recovery are when our muscles actually GROW so making sure you are prioritizing your sleep schedule is key to getting results and losing weight.

• Grocery shopping 1-2x a week. An important component of staying on track with your diet is making sure you are prepared in advance. That includes scheduling out the time during the week to grocery shop and meal prep. Putting these tasks into your planner and planning ahead is key to actually making it happen.

• Walk 8K steps 5x a week. If working out for 60 minutes in a gym 5x a week is not something realistic for you, consider changing up your daily routine and inserting more movement into your day. That could look like walking to and from work, walking to pick up the kids from school, walking the dog an extra 20 minutes, etc. Make it work for you and your schedule!

Remember, weight is a symptom of your lifestyle so changing your everyday habits is the first step in altering the number you see on the scale. Focusing on these lifestyle habits instead of having a goal to lose 50 pounds or to fit into a size 25 jeans is much more motivating and tangible for people. If you can alter your lifestyle habits on a consistent basis, the changes on the scale number will follow suit effortlessly.