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Setting Realistic Goals
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Jan 21, 2025
When you set your weekly, monthly, and yearly goals are you setting yourself up for success, or for failure? In this episode I'll show you how to set up realistic goals, and how to crush them each and every week! You'll learn about healthy ways to celebrate your wins, and even learn THE SECRET TO WEIGHT LOSS! Here's a hint, it's not a pill, exercise or a specific diet! You can find FREE RECIPES here: https://loseweightbyeating.com/ Check out my Best Selling Cookbooks here: https://loseweightbyeating.com/cookbook/
View Video Transcript
0:02
welcome to the lose weight by eating podcast I'm Audrey Johns and this week I
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wanted to talk to you about setting realistic goals now I've used this
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analogy before so if you've heard it before please forgive me but years ago
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back when I actually used to stay awake late enough on New Year's Eve to watch the ball drop in in New York I was
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watching and I believe it was Anderson Cooper whomever was was hosting that
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year asked a woman what are your New Year's resolutions and she
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said I'm going to do yoga every single day and I remember yelling at the screen
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no that's not a realistic goal you're setting yourself up for failure you're
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going to have a vacation or you're going to get sick or you're just going to be unable to work out one day or maybe even
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an injury so what I want to talk to you about is setting realistic goals this
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week setting a 5 pound weight loss goal per week is that really really
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reasonable is that really achievable is that really setting yourself up for
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success or for failure same with working out seven days a week these are not
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realistic goals if you set goals that you can meet you can always beat them
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right so think about this if you set a realistic
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goal you will always be winning you will always be proud of yourself you will always be celebrating these little
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wins again I want to reiterate this you can always beat the goal
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right so set it small so you have a win every single
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week and my next point I want to talk to you about is setting measurable goals
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and don't worry we're going to bring this all together at the end of the podcast and talk about what kind of
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goals we should be setting but the next point I want to talk to you about is setting measurable
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goals before setting any goal I want you to ask yourself can I measure my success
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and how can I measure it if it's going to be something along the lines of I'm
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going to eat healthy this week that's wonderful that you want to do that but
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you need to sit down and Define what does that mean how can I measure that right so am
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I going to make five healthy dinners this week that is a great measurable and
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realistic goal it gives you the opportunity to have a cheat day or to go
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out to dinner with friends do you see where this is all going here's another
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one I'm going to meal prep five healthy lunches and bring them to work Monday through Friday again this is measurable
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because you can measure I did it five times this week and it's realistic I'm
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going to exercise three hours a week this is my favorite way to set a workout
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goal is to measure it by hours per week so this means if come Saturday you're
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thinking oh no I've forgotten to work out you can go on a three hour hike today you can go on a nice long walk
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today you can go to the gym and maybe do a yoga class walk on the treadmill a
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little bit and then maybe do a stretching class so by setting it for a
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three-hour span or a 2our span or even a 1 hour span it gives you the opportunity to break it up the way you want to now
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if that looks like 30 minutes a day for six days great but it gives you the
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opportunity if you're setting a weekly hourly goal for working out it gives you
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that measurable goal that's also realistic so that you can always have a win saying I'm going to work out every
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single day this week well first of all sure you can measure it but how long are
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you going to work out every single day and secondly it's just not reasonable it's just not a reasonable
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goal and there's a chance of failure so so what I really really really want to remind you of is you want to set
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yourself up for Success every single week another great measurable goal is
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I'm going to practice self-care five days this week or you could also say I'm
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going to practice self-care for two hours this week and it gives you the opportunity to break it up into time
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chunks to get it done so this is the part of measure measurable goals how can
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you measure it saying I'm going to eat healthy every single day this week is
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great but how do you measure it so if you're going to set both a
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measurable and a reasonable goal you're going to
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want to make sure that one you can do it because you can always beat it you can
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always do more and two that you can actually measure it right saying I'm
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going to lose weight this week or I'm going to do selfcare this week these are all
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great goals to hope for but let's measure them and let's be realistic with
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them my next recommendation is turning your goal into a to-do list I love to-do
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lists I set them up on my phone I recommend either using a piece of paper
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and putting it up on your fridge or you can put it in the notes app on your
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phone but I'm the kind of person who's constantly checking their email on their phone so if that's what you do here's my
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little recommendation open up a new email start a new email do not put anyone in the two
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from or the two or the obviously it's going to say from you but don't address
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it to anyone next you're going to go down to the subject and type in to-do list
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and then next you're going to go down into the actual body of the email and
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type out all the things you want to do okay this I do daily on my to-do list
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today is catch up on responses on Facebook in the morning take my
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medication clean the cat box I've got do a podcast for lose
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weight by eating I have self-care in the evening I add every tiny little thing I
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want to do because I really enjoy enjoy checking them off now for checking them off you can use a little green check
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Emoji that's my favorite you can line strike them and and like put a line
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through them or you can just delete them but setting to-do lists can be really
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fun and it gives you a win at the end of the day so if you're going to turn a
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weekly goal into a Todo list I would recommend starting on a piece of paper
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unless you're like super environmentally friendly then maybe do it in notes because you can always copy and paste it
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into your email right so if your goal is
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for instance I'm going to eat healthy this week your to-do list for this week
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might look like pick five healthy lunches and dinners to make that's a task the next task write a
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shopping list the next task go grocery shopping the next one meal prep lunches
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the next one put dinner menu on fridge and we're going to get back to why that can be so important and next one is
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invite co-workers you usually go to lunch with to do a picnic lunch especially with spring coming if you
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live in a warm area this could be great it could be in the
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lunchroom it could be at a if you guys have one of those food halls we have a
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brand new one here in downtown Boise where you can kind of go to all these different different fast food places and
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you could bring your own food into a food Hall if it's cold outside setting a to-do list is a really
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way to break down really great way to break down a goal and make it easier
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right and then it's exciting to check off all right so I went through my favorite websites or my favorite
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cookbooks and I picked the the lunches or the dinners I want to make this week and now I've got my shopping list I'm
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going to go grocery shopping and wow how easy I've just checked through three things off of my to-do list and it feels
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like you're accomplishing something and it's almost like you hear when somebody
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says I'm going to start exercising this year they go out and they buy a new pair of running shoes they spend like $100 on
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a new pair of running shoes and they're much more likely to actually use them because they've just spent the money on
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them so doing the work is almost like spending the money on running shoes because your time is money and your time
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is valuable and by putting your time into something even if it's writing out a shopping listing going grocery
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shopping you are much more likely to stick to it okay and since I noted
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putting your dinner menu on the fridge I'm going to go off on a little tangent here and I'm sure I will do an entire
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podcast episode on this but by knowing what you're going to eat every day
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you're less likely to slip off plan because you know man I have that
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amazing dinner waiting for me at home that I meal prepped or I'm so looking forward to making that delicious dinner
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tonight knowing what you're going to make later makes it easier to stay on plan now so I'm going to get off that
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tangent I'm sure we'll do a whole podcast on it but next I want to touch on manifesting your goals and I know
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some of you are probably rolling your eyes right now and I get it I get it this is a little bit on the new
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AG however man esting and being positive
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with yourself can really help even if it's hokey try it for a week and let me
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know how you feel I'm totally okay with after a week of trying it you commenting and being like Audrey you're nuts this
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just did not work that's cool but try it so you can go easy by writing your goals
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down and leaving them on your fridge in your planner or in your notes that's
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manifesting it's that easy I myself have got a vision board I know
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it might be a little cheesy to all of you but I have a vision board it's here on my computer it's always open in a
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photo I made it on canva and I also have it on my phone
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wallpaper manifesting can be so so easy another example is a vision board
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so what you could do is you could create a vision board of you know maybe someone hiking so you want
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you want to take a hike with the kids this week and that is going to be part of your goals or you want to do yoga you
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could have a picture of someone doing yoga or you want to eat healthier and you've picked five healthy meals to make
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for dinner this week you could take pictures and put them on your manifesting board so that you've always
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got it to look at add the vision board to your phone screen screen saver or your computer
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screen saver and I'm not saying you have to do all of these I'm giving you examples so out of all of this you know
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if you're just going to write down your goals for the week and that's how you're okay with manifesting because the rest of it sounds super hokey cool seriously
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that's enough or you can make a vision board or you can go the extra mile with
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your vision board and add it to your screen saver and if it's anything to do with eating healthy starting this week
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I'm going to start including a vision board on Facebook
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for the weekly meal plan so for those of you who maybe don't follow me on Facebook I also do it on Instagram I've
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been creating these free weekly meal plans for eating healthy now if you are
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looking for weight loss they will help you lose weight they are great for maintenance but they're also just great
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for eating healthier and eating more nutritious foods and eating all natural
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so I've been including these these great meal plans every single week they're completely free I include all of the
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links to the recipes to make it super easy for you but now I'm going to start including vision boards on Facebook and
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on Instagram so that you can just copy the picture or screenshot the picture and put it up on your on your phone you
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could put it up on your your computer as a screen saver or just as a photo in the background you can print it out and put
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it on your fridge so manifesting can be very
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very helpful in this next I want to talk to you about
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Healthy Rewards for achieving your goals so only reward yourself with Goal
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friendly rewards so if your goal is to eat healthy all week your reward should
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not be going to crumble cookie at the end of the week because you ate healthy you're not a dog you should not
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be having food treats right these are not the kind of
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rewards that are that are healthy what I like to recommend is a
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self-care goal you can say I ate healthy all week I'm going to give myself a
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manicure or go get a manicure done if you can afford it you can do these
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things that actually further your self love because as a
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reminder in this podcast what I want to explore is bringing self-care into
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healthy living and kind of merging self-care in the kitchen with weight
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loss and eating healthy and just self-love so this could be a self-care
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reward I love giving myself pedicures have you guys seen how expensive pedicures are now it's like $70 to get a
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pedicure hell if I'm about to spend that kind of money I would not rather do it myself and if I'm okay with spending a
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little bit of money I'd rather go to the drugstore and buy a new nail polish color I don't already have now given
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those have gotten up to $710 but $7 to $10 is a lot less than a $70 pedicure I
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go home and I put my earbuds in and I listen to some music I really love to
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put soda water in like a martini glass so I feel like I'm having a little fancy
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drink and I do my pedicure so you can do self-care as a
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reward is that all coming together for you so let's just recap really quick
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before I get on to my next goal we're going to be setting realistic
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goals a 5B a week goal of weight loss is not realistic can you do it
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maybe but what if you don't what if you don't lose 5 lb and
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you only lose 2 lb and now you're totally discouraged and you're going to give up did you know that losing one pound a
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week is 52 pounds of weight loss in a year and losing 2 pounds a week is 104
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pounds lost in a year when people say I want to lose five pounds a week and then
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they only lose two and they're totally discouraged and they quit you have you
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have kicked some butt you're amazing 2 pounds a week is amazing and I would
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really recommend that you start out with one pound a week weight loss or five
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healthy dinners a week or three hours of weight loss or I'm sorry of working out
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a week these small goals you can always beat them you can always beat them and
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then that's even more to celebrate set measurable goals so saying
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I'm only going to you know I'm I'm going to eat healthy this week set something you can measure
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turn the goal into a to-do list little chunks are so much easier to do you
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won't be overwhelmed set a to-do list manifest these goals you know really
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even writing the to-do list is in and of itself
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manifesting truly and next set Healthy Rewards for
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yourself if that I'm going to go buy myself a new pair of jeans cuz now I can fit into them or I'm going to upgrade my
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Spotify account so that I can listen to the music I want to listen to without commercials it can be small things like
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this and it can be free things like taking a walk listening to your favorite
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music and asking your spouse to watch the kids it can be something free that's
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just for you that's self-care or it can be something extravagant like a $70
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pedicure if you can afford it and good for you if you can I can't so next now that we talked about
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setting the goals and the rewards for the goals let's talk about having a bad week and
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screwing up on your goals cuz we're all going to have that even
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me it is going to happen you are going to say I'm going to eat five healthy
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dinners this week and at some point maybe not this week maybe not next week
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maybe not even the following week but at some point you're not going to make your
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goals this is just going to happen it is part of the
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journey it's part of the journey if you've been wondering what the secret to weight loss is or what the secret to
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healthy eating is or what the secret is to exercising daily here's the secret
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you're going to fall off plan you're human the secret is what you do after
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so if you dry past Grumble cookie I know I'm like really leaning into it but they've got some damn good cookies this
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week and I am going to struggle admittedly to drive past
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them if you screw up and you have that cookie or you have pizza at lunch with
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your co-workers instead of eating the meal prep lunch that you made don't quit
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don't quit the secret to healthy eating exercising regularly even weight loss
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the secret is what you do after cuz you're going to screw up I'm
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sorry I'm if this is a downer I need you to really hear this is just human nature
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this is everyone everyone is going to fall off
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plan it's what you do after you fall off plan that is the secret and here it is
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you just get back up and keep keep going you don't say oh well I had that pizza
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for lunch today so now I'm going to skip dinner no no no no no no no stop doing
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that to yourself stop punishing yourself just
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say Well it happened on to the next and I'm going to eat my healthy dinner and
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I'm just going to keep rolling with it that is the secret that's a secret it's not a pill
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it's it's not an exercise it's not even a specific diet the secret to weight
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loss is when you screw up you just keep moving just keep
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going does that make sense I would love to hear your comments because I have had
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this conversation with Bob Harper from The Biggest Loser Bob and I have worked together before which is great and even
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Bob is like yeah I had pizza yesterday I mean I'm in New York what am I going to do this is is the key this is the secret
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you're going to screw up do not quit do not quit never ever ever ever say I'm
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going to start again on Monday if you've been trying to lose weight for years and it hasn't worked I
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want you to re-evaluate how often when you start a new diet and you screw up
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and you eat something that's quote unquote not on plan or quote unquote not
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healthy how often do you say well I'm just going to start again on Monday this is like a gut check I really
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want you to think about it and now my follow-up to that is how many times do you really start again on
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Monday and even if you do how much crap do you eat in between that Friday and
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that Monday this is the key this is part of
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the journey you can't punish yourself don't quit just get back on the force
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and keep moving forward it's not the screw up it's not
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the pizza it's definitely not the crumble cookie that's the you this is
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going to happen I'm not giving you a free pass to make it happen but it's
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going to happen and this is the key to healthy eating this is the key to doing
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self-care on a regular basis this is the key to exercising on a regular basis you
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will skip a day you'll fall off the wagon and have a cookie
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you'll screw up we're human we all do it
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and the key is you just get back up on that horse and you say hey I'm human
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that's okay I'm going to keep moving I'm not going to start again on Monday I'm not going to punish myself by skipping
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my next meal I'm just going to keep moving forward so
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now I want to leave you with five questions to ask yourself and
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this podcast is always here so if you want to listen and then come back and write out these five
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questions I think it would be really really helpful for you if you're having a hard time with setting
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goals so for your weekly monthly yearly for your New Year's resolution for any
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and every goal I want you to ask yourself are these goals
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healthy are they good for long-term Health are they good for my
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self-esteem are they good for my mental health so often
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people starve themselves to lose weight or go on a diet that happens to be a fad
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diet and it's you know I don't want to call out a
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specific diet quite yet because the hate meal I will get but I on Facebook you can imagine I I
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get all of these recommended posts and the other day from a keto group and I'm
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not keto I love my pasta I'm going to keep eating my pasta nobody's ever going to take my pasta away from me but for
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some reason this is the algorithm that I'm getting I'm getting these keto posts and it's from this keto group and the
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person is showing a picture of their dinner from Sonic drivethru and for those of you who
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don't have Sonic it's it's like like a McDonald's but there's a little bit more on the menu and it's kind of like an old
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style drive up and Order and then they bring your food to you in a stall they were so excited it was keto
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and it was two hot dogs with chili and cheese over the top can you believe
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that they thought this was healthy just because it falls within a dietary
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guideline for a fad diet does not mean it's healthy this is not
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healthy it's not good for long-term health so when you are setting your
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goals ask are these goals healthy and not just for your body for your mind for your self-esteem for your mental
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health are these goals healthy and if not let's take a step back and
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reevaluate them and perhaps come up with a lighter version of that goal
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okay are these goals sustainable is a big one it's a really big one if you say
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I'm only going to eat x amount of calories per day until I lose weight and
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then what I'm going to triple it if the goals are not sustainable then you're you're not going
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to be able to continue on with your path
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so I want you to think longterm longterm can I do this for the rest of my life if
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eating say for instance I want to do meatless Monday every Monday I want to
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the whole plant-based thing is going off and there's all these great options and I'm curious about it so I want to see
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how I feel if I go plant-based so every single Monday I am going
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to go plant-based that's pretty good goal you
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may fall off of it from time to time but let me ask you this question do you live with a ton of meat
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eaters is this going to be sustainable if it is
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great maybe it's something along the lines of I'm going to have a plant-based
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breakfast and lunch every single day and then I'll cook whatever for my family that's more
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sustainable does that make sense next next question why am i
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setting these goals am I doing these for the right reasons I'm going to come out with a
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podcast later on and I still have not made my notes on it yet but I'm going to
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call it something along the lines of that those last five pounds are just boob weight and I know I have men on
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here as well but why am i setting these goals am I doing them for the right
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reasons so if you're trying to lose weight because your doctor told you you need to lose weight or because you can't
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fit into your jeans you were wearing maybe a month ago and you're like you know what I need to button it up I want to be able to continue to fit into my my
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current Wardrobe not my dream jeans but my current wardrobe these are good goals but if
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you're setting them because I have this crush on somebody at work and I think if I lose 10 pounds they're going to be in
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love with me no no if it's because you have low
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self-esteem then maybe you need to work on your self-love more and I I really
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want to remind you all that in this podcast I am trying to find the path to
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self-care and self-love and weight loss and eating healthy and so I'm not going to have all the answers and
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if something I'm saying in this does not resonate with you or if you have a better way to work it or if you're like
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okay Audrey that was that was off the wall and definitely not part of self love I want to know I want you to hold me accountable because I myself I'm
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trying to learn this okay and I'm trying to bring you on this journey of finding
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a way to have self-care and self-love and eating healthy and weight loss or maintaining weight loss all together
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because I really think we can find it but I think the waters have been muddied a little bit where people think
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you you either love yourself or you want to lose weight you either are taking
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care of yourself or you're eating healthy and to me it kind of feels like it can all be one so I I definitely want
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to remind you of that you know bring on the hate mail if that's what you want to do but I would rather open up a
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conversation where we can all find our way through this my next of the five questions and
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don't worry I'm going to read them all off so you can take notes next because I'm kind of going off on a tangent on every single one but the next question
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to ask yourself when you're setting these goals are who will be negatively affected or positively affected by these
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goals so if you are writing these goals out and it's something that's really you
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think it's attainable but then you take a step back and you're like wow well you know if I go to the gym for an
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hour every day Monday through Friday that's the only hour I really have with my kids that's going to can negatively
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affect you and your kids and your relationship with your kids so maybe you need to
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revisit okay Tuesdays and Thursdays I'm going to go to the gym for an hour and
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then Monday through Wednesday I'm going to do a yoga video at home with my kids while they're doing their
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homework does that make sense now here's a real kicker for that question of who
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will be affected by these goals who will positively be Rea will be
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let me try that again you guys I have not had enough coffee today who will be positively affected by these goals
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because this is a great reinforcement so say your spouse goes to the gym and is you know for lack of a a
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better word a a gym rat and you're missing time with them this could
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positively affect your relationship this could be positive for you this could be positive for them this could be be
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positive for your relationship so this is a really great
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reinforcement once you've set this goal if you say wow you know if I'm taking a
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walk every single day maybe not every single day if I'm taking five
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walks the week after dinner then I'm teaching my
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child to exercise and I'm taking this alone time with them outside of the home
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away from devices this could really positively affect your child you and your
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relationship so think about that think about who will be affected by these goals and if it's negative re-evaluate
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them and if it's positive I want you to write those out and get really excited about them because I think it will
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really help to reinforce your Healthy goals and finally who can be part of my
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support group so if you're trying to say
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eat healthy 5 days a week for lunch either you are saying I'm always going to have a salad so either I'm bringing
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it with me or I'm going out to my favorite restaurant that has the best salad in town or I'm bringing a meal prep lunch
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every single day to work talk to your work friends and say listen I'm going to try to do this for a month and see if
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it's something that's really feasible and if not that's okay you can always re-evaluate and say maybe Monday
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Wednesday and Friday you're bringing lunches but maybe talk to your friends at work who you typically have lunch
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with and say hey would you want to do this with me or could you at least just be like super supportive and hold me
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accountable for it so you can find people within your life who can be your
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support group maybe it's it's your kids maybe it's hey Mommy really wants to
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take a walk two days a week after after dinner will you hold me accountable and
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we can walk to the park every every night or every Monday and Wednesday night or you know find people in your
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life who can support you through this in a way
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that Fosters the relationship even maybe a little bit so since I went off on a
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tangent on all five of these questions to ask yourself I'm just going to read them off right now so you can take notes
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number one are these goals healthy and we're talking about long
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term Health we're talking about self-esteem and mental health are these goals healthy number two are these goals
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sustainable number three why am i setting these goals am I doing them for the right
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reasons number four who will be affected by these goals if it's negative let's
33:48
re-evaluate and reset the goals if it's positive then this is just a great reinforcement and finally five who can
33:55
be part of my support group group so now that we've gone through all of these I want to bring you back to my
34:04
original analogy of it's It's New York they're in Time
34:11
Square and you're waiting for the ball to drop and a journalist comes up to you
34:17
and holds a microphone out to you and says what are your New Year's
34:24
resolutions is it really sustainable is it really
34:31
realistic to say I'm going to do yoga every single day I'm going to do yoga for 365
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days no now if you are a yoga teacher maybe
34:43
it can be I'm going to do yoga for 365 hours this year that's that's a hell of
34:48
a lot of yoga and great on you if you can do it but at least if it's an hourly
34:54
goal if you have an injury or if you get sick or if you go on vacation you can say you know what I'm going to have to
35:00
do a couple of days of an hour and a half of yoga to make up that time again
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365 hours of yoga is not reasonable however it's better than 365
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days do you see the difference in that you want to set yourself up for Success you want to have a win every week or
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every month or every year you want to say wow I achieved it or even better I
35:27
beat it do you see all of this and if you're
35:32
watching on YouTube I'm So animated because I really feel strongly about this and if you're watching on YouTube too I love to hear what you think about
35:40
my new glasses so all right I really want to thank you for
35:45
taking this journey with me again I am really trying to find a way to merge
35:52
self-care and self-love and eating healthy and as a natural result of
35:57
eating healthy weight loss or weight maintenance I would love to hear your thoughts on it how you feel like we
36:05
should be approaching this if it's complete BS and you cannot merge the two
36:10
and you're crazy woman bring it I really I'm trying to
36:16
find a way through this I'm trying to find a way for myself and I thought this
36:22
would be the best way to do it is to involve all of you and bring you along on the
36:28
journey so what you can expect from this podcast is motivational talks like this
36:34
one A Touch of drama like the one that posted earlier today where I talk about
36:40
my time on a reality cooking show some interviews are definitely coming up and a glimpse into my journey
36:48
and how I lost 150 pounds in a year and I've kept it off for 13 years now I have
36:55
had some ups and down and we're going to talk about those as well I really hope that you will follow
37:02
along with this journey I hope that you will participate in this journey and
37:09
give me feedback and together I think we can find a way to merge self-care and
37:18
self-love into how we eat and how we exercise and how we nurture our bodies
37:24
in a healthy way so thank you so much for listening to the lose weight by
37:30
eating podcast please subscribe so that you get these as soon as they come out I
37:36
would really love five star reviews they will help me to be able to afford to
37:41
continue this the more five star reviews more people listen please comment and tell me what
37:48
you want to hear on this podcast and what you think about this and if you have some insight that I don't have
37:53
please help me again this is a journey I need your help I want you to come along with me I would love your comments as
38:00
well so again I'm Audrey John's thank you for listening to the lose weight by eating podcast happy cooking
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