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Diet Resolution: GOATs and the 3 x 30 system
In the first part we learned that the reason why most of us give up on our New Year’s resolutions all so soon, is that our identity is in conflict with our new goals. To really successfully follow through this time (this year) we need to change our identity, for example from coach potato to being a runner.
Easier said than done. One way was to first find out what new identities we could be and write that out. However, this soon might get boring and we tend to give that up before we see any change and results. But there is something else you can do, something of a more practical nature. This is where GOATs and the 3 x 30 system comes in.
The main reason we want to change our identity is to support all the actions that we need to do to reach our goals. But it also works the other way around. Actions, especially successful actions, support our new identity. According to Steven Pierce it is of advantage to break our sometimes overwhelming goals down to specific tasks that we can follow.
GOAT for weight loss
Goals: having a slim, toned figure
Objective: Losing 10 kg and build some muscles
Action: go on low card diet and do kettle bell exercises
Task: get low carb plan meals, make shopping list, search internet for new recipes, research kettle bell exercise, get an exercise plan, join gym or buy own equipment, look for a training partner etc.
3 x 30 system for tasks
to keep each task doable, but effective, you do not only need to identify the specific task, but also you need to make a plan what you do when and where to make sure it gets done. Additionally you would want to limit that task to a period of 30 minutes at a time. While losing weight can be overwhelming and frustrating, everybody can do something for 30 minutes!
3 (what, when, where) x 30 minutes
Examples:
what: search internet for low carb recipes for 30 minutes
when: Wednesday evening
where: home
what: get kettle bell exercise video
when: Thursday lunch break
where: sports shop
These are all tiny steps leading to your ultimate goal weight. So start making a plan and break it down to single achievable tasks. You do not need to know all of the necessary steps ahead, you will find your way while walking the path.
Just start walking and keep going!
This is a great article. I think it is very important to follow a plan like GOAT it helps you to keep on track and have a goal to try and reach. The problem with most people when trying to lose weight is they don’t know what they want to achieve and they don’t have a goal. I thing you need to right a plan down like GOAT and look at it every day so that you stay motivated.
This is an excellent article. I agree with this. If you really want to lose your weight, you should know how to follow your regimen like GOAT. Also, you should know what you really want to get I mean your target or your goal. Then do everything so that you can do it. You just need some motivation so that you will have the energy to continue.
Your right Ab Lounge, people don’t know the basic rule of having lose weight..some of my friends they skip meals which is not really good you need to eat 2 times a day and i suggest control the spoon in putting in your mouth hehehehe.anyway all you had to do a proper way of exercise and eat the right a mouth of food.and stay motivated…
Thanks for this. Maybe I should try about this GOAT. I hope this will have effect on me. I wanna change myself for the better.
I agree with Ab Lounge Sport totally. ^_^
This is indeed motivating and i would love to apply this GOAT to my every day life since i am maintaining my diet… thank you so much for sharing this info…
I agree with this post,i really want to lose my wait i did control putting food in my mouth.all i do is i kept motivating.this tips i may apply this to my self i found it very useful.thanks!
Admittedly Weight loss is really hard and keeping in the schedule to make is really a daunting task. But your GOAT system would really give you a way to squeeze it in your busy schedule.
Thanks for this amazing post !!
Maybe I should try this GOAT thing so I can lose some weight
atleast make myself a better good looking
Yeah thanks for sharing this i never knew i should try this.can’t wait to go groceries and buy.i wanna try that trex ,maybe i not buy so much junk foods maybe i should buy vegetables.
Thanks for the nice and helpful article…I am glad you have shared it to us…
Wow i never knew about this diet resolution i should try this maybe it help!thanks for sharing.
I must say that this makes a great weight loss plan. I have been trying to lose weight and have been walking from the last two months but I took many breaks in walking and dieting. This was the reason why I lost only six pounds in two months whereas I was supposed to lose seven pounds in one month. I will try this weight loss plan.
I want to try this GOAT so that I can lose weight even just a little pounds…I am planning to lose weight after this year and I am hoping this can work for me…
Thank you for your valuable tips for weight loss. I will definitely follow these tips and take resolution to reduce 10 kg weight. I will search the healthy recipe online and make my own food chart.
LOL the first impression I got after reading it is we have to follow a goats diet. Anyway,New year is fast approaching but we still can make a resolution from this very moment.
i have friend i know shes trying to lose and she even skip bfast and lunch but i don’t think this could work…maybe this resolution will work i can’t wait to try this.keep posting…
Gaining weight is easy. But losing weight takes a lot of will power and motivation to do. Now combine it with the GOAT system, then I think losing weight would be a bit easy.
That’s my New Year’s resolution too. To go on a diet. But for me it’s hard to do it, because I love to eat. Any advice on how to stop eating a lot of food?
it’s been a month i am so depress thinking what way to lose wait.i hope this idea it works for me…