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Goal Setting Worksheet - Your Key to Weight Loss Success

Goal Setting Worksheet

To help you get started on your goal setting worksheet I will be using the SMART goal method to create a goal setting worksheet. If you’re interested in a step-by-step guide to Goal Setting to help you lose weight then your in the right place.

Specific          (or Significant).

Measurable     (or Meaningful)

Attainable     (or Action-Oriented)

Realistic          (or Rewarding)

Timely              (or Trackable)

Goal setting has a much greater chance of being accomplished when you set specific objective.

My goal setting worksheets, are very important part of my life. I use the traditional kind of goal setting most of us are all use to - the S.M.A.R.T system.

SMART goal setting. Goals are SMART when they are Specific and Measurable, Ambitious and Achievable, Relevant, and Time bound. When goals follow this formula, they get done. Which course, is the whole point of goal setting right?

To set a specific goal you need to answer the six “W” questions:

*Who:      Who is involved?

*What:     What do I want to accomplish?

*Where:    Identify a location.

*When:     Establish a time frame.

*Which:    Identify requirements and constraints.

*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE:  A general goal would be, “I want to lose weight.” But a specific goal would say, “I want to lose 30 lbs by June 6, 2014.” So this is the first step you need to take.

The goal setting worksheet is a tool that will help you reach the success you are so desperately looking for.  It will help you to stay on track and keep you focused along the way. 

I've done this exercise on many different occasions, not only with weight loss but with my own personal career goals.  I'm going to walk you through the process step-by-step. Are you ready?

Key Points

Goal setting is an important method of:

  • Deciding what you want to achieve in your life.
  • Separating what's important from what's irrelevant, or a distraction.
  • Motivating yourself.
  • Building your self-confidence, based on successful achievement of goals.

Set your maximum weight loss goals first. Then, set a smaller weight loss goal from that number so you lose the weight in smaller increments of time. The  plan is to keep the process going by regularly reviewing and updating your goals. And remember to take time to enjoy the satisfaction of achieving your goals when you do so. Baby steps.

start by saying I'm going to lose 2 lbs this week and 4 lbs. the next.

If you don't already set goals, do so, starting now. As you make this technique part of your life, you'll find your goal accelerating, and you'll wonder how you did without it!

Get Specific

Being specific with your goals drives achievement because you spell out exactly what you want to achieve. Vague goals don’t motivate you because there’s not enough direction in them to sustain extended effort. The more precisely you state your goal, the more likely you are to end up where you really want to be.


How do you know when you’ve completed a goal if you’re not measuring along the way? Use numbers, dates, and other tangible mark points to identify your end goal and track your progress along the way. That way when you meet your goal, you will know exactly what you have achieved and you'll know what your celebrating.

Focus on the Achievable

When setting SMART goals, or any other kind of goal, you want to be sure you are pushing yourself while still remaining in the real world.

Your goals need to be realistically achievable in order to truly be attainable. Don’t set low hurdles, but be aware of your own limitations and the economic forces around you when you set your goals. You won’t push yourself to achieve a goal you secretly feel is impossible, but neither will you value a success that comes too easily.

Stay Relevant

To be relevant, your goal setting worksheet needs to correspond with the direction you want to move in your weight loss efforts and your personal life. You may have always dreamed of being a  size 12 but working toward that goal doesn’t help you achieve the goal you want. Identify what is the most important to you, and ensure that your goals align to those priorities.

Use Time Boundaries

Like the measurement aspect, having time bound goals is another way to mark off your progress and realize your success. Without a timeframe, you have no deadlines to motivate yourself, and the lack of an end date also robs you of a chance to measure your progress and adjust your work as needed to meet the mark. Remember you want to see some type of end result.

Rewarding yourself is the best part of your goal. Studies show that by giving yourself small rewards, you will keep yourself more motivated pushing you closer to completing your goal.


When you create your goal worksheet to track your goals, decide when you will reward yourself. once a week reward yourself, or every 2 lbs you lose reward yourself, Maybe every week you don't eat potato chips or whatever your trigger food is reward yourself.  Just decide up front what it is. Choose something meaningful. It' will give you something to look forward to and help you stay focused.

Goal setting work sheet

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