Plan Properly, Lose Weight by Healthy by DesignSample

Know Your Numbers When Planning

The second principle in S.M.A.R.T. is MEASURABLE.

Unless you have specific measures of success, you will be guessing and hoping for the best.

What are the objective markers along the way that will confirm that you are moving in the right direction?

You must be able to track your progress to make sure you are on the right track. As one saying goes, ‘If you can’t measure it, you can’t manage it.’ Your goals should be able to identify how much, how often, how long, how many, and how you will know when you’ve reached your goal.

Unfortunately, most of us only focus on the scale to measure our progress which can be very discouraging because it does not show the mental changes that are happening in your mind; the spiritual shifts that are breaking strongholds; or the physiological changes that are happening when you burn fat and build muscle.

In Luke 14:28-30, we learn that you would never consider building a house without estimating the costs, the time, and all the factors involved in the project. The same as you would never attempt to start a weight releasing program without having specific ways to measure your success.

Here are some examples of incorrect (non-measurable) goals and correct (measurable goals):

Not measurable - I want to get in better shape.

Measurable - I want to have a BMI of 24 and a body fat percentage of 28%; I want my blood pressure to be 125/85; I want to run 5 miles without stopping.

In this case, you’re able to measure your BMI, body fat, and blood pressure. These measurements can be taken weekly and tracked in a journal. 

Not measurable - I want to eat healthy foods.

Measurable - I will consume 1500 calories per day consisting of 30% carbohydrates, 35% proteins, and 35% fats

Although wanting to eat healthy foods is a noble goal, you will accurately and consistently measure your food intake. When you set a goal of consuming 1200 calories and analyzing the macronutrient breakdown by using a tracking app such as MyFitnessPal or Lose It, you will know for certain that you’re eating healthy foods. 

Eating healthy is not subjective, at least not in the initial stages of weight releasing. One person’s version of healthy might be french fries because it’s made from potatoes. Where someone else might say, that being healthy means being vegan. Numbers never lie, so choose a goal that you can consistently measure. 

Not measurable - I want to have more energy.

Measurable - I want to be able to climb 10 flights of stairs without getting winded.

In this final example, you have to find a way to measure whether or not your energy is improving. Setting a time goal or distance goal is a good way to measure energy. 

For example, if it took you 20 minutes to walk a mile on day one, and on day 30, it only took you 10 minutes, you know you’re improving. 

And, if on day one you could only climb one flight of stairs before getting winded and by day 10 you can climb 10 flights, again you know that it’s because you now have increased energy. 

What will you use to measure your success? 

Here are some ways to measure your progress:

SCALE - I suggest you weigh in no more than 1x per week. 

WAIST-TO HIP - The waist-hip ratio (WHR) has been used as an indicator of health and as a way to predict the risk of developing serious health conditions. 

BODY MASS INDEX - Body mass index (BMI) is another simple and useful tool to measure if you’re at a healthy weight. It is calculated by simply dividing your weight in pounds by the square of your height in inches. 

BODY FAT PERCENTAGE

If you don’t want to focus on your weight or body fat, there are many other measures that you can use to track your progress. 

They include: 

Track your physical activity with activity trackers such as a Fitbit or a pedometer.

Track your daily food consumption with food trackers such as My Fitness Pal or Lose It

Action Steps

Record all of the ways that you will be tracking your progress.

Reflect

1. Based on Luke 14:28-30, why is it important to measure your progress?

2. Seek the Lord in prayer and ask Him to give you the discipline to measure your progress. 

Prayer

“Lord, Your Word says that the plans of the diligent lead to profit. Thank you for teaching me how to be diligent. I love that I can apply your Word to every area of my life, including my health. Help me to remain diligent in tracking my results. Help me stay motivated during the weeks where I see great progress, especially in the weeks where it seems like nothing is happening. Remind me that as long as I keep taking steps in faith each day, I don’t have to worry. I will continue to do my part and trust you with the final outcome. It feels much different to walk this journey with you, Lord. Thank you! In your name, I pray. Amen!”