THE IMPORTANCE OF GOAL-SETTING IN WEIGHT CONTROL

Raymond C. Baker, Ph.D.

The importance of setting goals to control your weight, and improve your health, can not be overemphasized. Goal-setting allows one to exert better control over the thoughts, attitudes, beliefs and behaviors that need to change.

The only ways we can control our weight are: 1)the type and amount of food we eat, 2)how much exercise and activity we get, and 3)medications that may help with appetite regulation or metabolism. However, this does not necessarily mean that our behaviors (eating and activity level) is what necessarily caused us to be overweight. This is similar to the diabetic who has to eat properly and exercise to control their diabetes, even though their eating and exercise habits may not have caused the diabetes.

Regardless of the causes of one being overweight, changing eating and exercise habits are the only ways we can intervene to control our weight. Even if we use medications, eating and exercise must also be addressed. Unfortunately, when setting weight control goals, too many people do not set reasonable goals. Also, the goals we have are too often outcome oriented (what the scale says) rather than process oriented (how to get the scale to say what we want it to say).

The distinction between process and outcome goals is not absolute, and sometimes they are actually the same behavior. In general, an outcome goal is the desired eventual goal(s) or behavior(s). The manner in which  how you go about achieving this goal are the process goals. For instance, an outcome goal might be: 1)lowering cholesterol, 2)decreasing hypertension or 3)achieving a certain weight. Process goals that would help to achieve the outcome goals might be: 1)to eat less saturated fat, 2)lower sodium consumption, and 3)increase exercise.

Outcome goals and process goals can be the same behavior. For instance, losing weight can be an outcome goal you are trying to achieve, but it could also be a process goal toward controlling hypertension. What is important, is that you focus on how you are going to accomplish a specific goal regardless of whether it is an outcome or a process goal.

How one defines the various outcome goals has important implications. For example, one might have the goal to lose 30 pounds to be more healthy. However, this is the desired state or outcome goal and says nothing about how one will go about losing weight. For example, how often will you exercise, what kinds of foods will you eat, how much food will you eat, and how often will you eat? How will you deal with high-risk situations like family reunions, buffets, and eating when you are upset?

Generally, it is important to focus on the process goals than the outcome goals. For instance, weight loss and improved health are outcome goals. However, you can not simply lose weight or improve your health. You must exhibit certain attitudes, beliefs, and behaviors that will lead to weight loss, improved nutrition, lowered cholesterol, better cardiovascular fitness, etc. In other words, "the process is the outcome."

Addressing the specific thoughts, attitudes, emotions and behaviors that will effect your decisions is perhaps the most important aspect of goal-setting in weight control.

The thoughts ("I can do this"), behaviors (recording food intake), and attitudes ("I am glad I am taking responsibility any control of my health") are the types of process goals that will lead to the behaviors that will lead to weight control.

Writing down your goals and recording (self-monitoring) your food intake, exercise, and other important behaviors will help you to stay more focused on the behaviors that will lead to weight control. Also, it will give you the opportunity to see what you are doing well, as well as what needs to be improved. Additionally, it will give you a better tool to assess if you are meeting your process goals than looking to the scale for feedback.

Weighing the Benefits of the Scale

Although weight loss is an outcome that can be measured, it can not be directly reinforced. Therefore, it is important to think of weight loss as an outcome that is the result of observable and measurable changes in thoughts, attitudes, beliefs, and behavior (processes)

Weight controllers should measure success by paying attention to the behaviors that lead to weight loss (low fat eating, exercise, self-monitoring). It is important to realize that weight loss is not a behavior and can not be directly reinforced, whereas the behaviors that lead to weight loss can be reinforced and strengthened. We are all too familiar with weight controller's relief upon discovering that they have lost weight following a week of poor eating and exercising, as well as the dismay of participants who have gained weight after adhering to an appropriate eating and exercise regimen. Focus on lifestyle change, not just weight loss.

It is essential to engage in the behaviors, attitudes, and beliefs that lead to the desired outcome(s). For instance, in weight loss it is extremely important to focus on one's eating and exercising and self-monitoring (keeping a food diary). Therefore, it is important to think of weight loss as an outcome that is the result of observable and measurable changes in thoughts, attitudes, beliefs, and behavior (processes). Focusing on observable behaviors such as healthy eating, exercise, coping with high-risk situations, and having a more positive outlook that leads to weight loss is the appropriate focus.

Goals are generally defined in two basic categories: 1)short-term, intermediate, and long-term goals and 2)process versus outcome goals.

Short-Term, Intermediate, and Long-Term Goals

Researchers use various criteria to describe the length of time that differentiates short-term, intermediate, and long-term goals, but the time element is not as important as understanding the underlying rationale and importance of the various descriptions.

None of these goals are more important than the others. Ideally, short-term and intermediate goals will logically flow into long-term changes or a "lifestyle change." The saying that you have to walk before you run describes the relationship between these goals. Short-term goals are the initial goals that one needs to achieve intermediate and long-term goals. For instance, beginning to walk 10 minutes a day (short-term) before proceeding to 20 minutes a day (intermediate) and eventually 40 minutes per day (long-term) describes this process. Another example might include first increasing consumption of fruits and vegetables (short-term), increasing grains (intermediate), and reducing consumption of fried foods (long-term). Ideally, short-term and intermediate goals continue all along the way.

It is helpful to imagine all of the changes that need to eventually take place and set goals to accomplish them a few steps at a time. Too many people (especially dieters) start off by thinking that all of the changes need to be made right now, which leads to all or none thinking ("I am either on a diet or I am not" rather than "I am eating healthfully and in moderation").

It is very important to not think about the process goals as "black and white." Moderation is the best guide. Of course, the moderation must be moderate enough to help you reach your goals, but thoughts like "I have blown it now, so I might as well eat all I want", "I haven't exercised for 3 days so the heck with it" and "I am never going to eat pizza" only lead to trouble. In fact, psychologists call this the "Abstinence Violation Effect" which is the direct result of this kind of "black and white" or rigid thinking that results in feeling like you have broken your abstinence, that you are a failure, and leads to discouragement and probably quitting. Remember, a healthy lifestyle is not a perfect lifestyle, it is a lifestyle that is healthy more often than it is unhealthy!

Characteristics of Good Goals

Although setting goals may seem like an easy endeavor, it can be more difficult than it appears at first blush. There are several characteristics that will make the goals more useful. The characteristics of good goals can be defined as being: 1)specific, 2)reasonable and attainable, and 3)measurable. There is a great deal of overlap with each of these characteristics and good goals will contain each characteristic. Setting goals with these characteristics will allow you to measure progress.

Goals should identify the behavior as specifically as possible and define the parameters of the behavior. For instance, a goal of "I will exercise this week" is not very specific. It does not specify the frequency, duration, or intensity of the exercise, the type of exercise, or where, and when the exercise will occur. A more specific and useful goal would be "I will walk for twenty minutes at least 4 times this week during my lunch break (at work) or right after dinner (in my neighborhood).

Goals should be reasonable with respect to what you should expect from yourself. The goal "I will exercise every day this week" (especially if you have not been exercising) or "I will only eat salads this week" are probably not very reasonable, realistic or attainable. Although these goals are "theoretically possible" they may not be very practical. Goals that would be more reasonable would be "I will exercise 2-5 times this week for between 15 and 40 minutes each time" and "I will eat a salad with lunch at least 3 times this week." Making the goals flexible and setting a range of acceptable accomplishment is very helpful.

It is important to know if the goal was achieved. This can be accomplished in part by setting goals that are specific and reasonable, but it is best if one can measure the accomplishment of the goal in some way. Vague goals such as "I will do my best this week" while well intentioned are not very useful. What are the process goals and how will you evaluate your success? Similarly, the goal "I will exercise this week" does not address the likely impediments that interfere with exercise, such as feeling tired, being busy, and struggling to fine the desire to exercise.

Monitoring the achievement of goals is extremely important in achieving lifestyle goals, and is especially helpful in goal-setting. It is important that one is able to monitor progress along the way. This can be accomplished by setting short-term goals. Remember, it is important to give yourself positive feedback along the way and focus on what is going right.