15 March 2013

Non-Scale Victories: No Victory, and Using a SWOT Analysis to Achieve a Weight Loss Goal

My Non-Scale Victories this week is NO Victory.

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Linking up with KTJ is honestly something I'm looking forward to every week now. This linking party is like a motivation for me to work hard throughout the week so I can report something positive, thus to hold myself accountable to my goal weight.

But this week I lost track of my juice diet plan. I ate crap. I slipped up on my exercise plan. How shameful.

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Okay, I'm being too dramatic. The world’s still turning. The sun’s still in the sky. I got to pick myself up, and dust myself off. Start all over, again.

Today I make a simple SWOT Analysis to confirming my weight loss goal. SWOT stands for Strengths, Weaknesses, Opportunities and Threats. A SWOT analysis is basically a strategic tool used in business (and many other fields) for so many years. I was thinking that perhaps I can use this tool to help me with my goal setting so far and focuses on the steps necessary to achieve my weight-loss goal.

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1. Weight Loss Mission and Goals
Resetting a goal is important because it provides me direction and purpose. I have 101 reasons to lose weight but my top reason to lose weight is for health. I need to lose weight to prevent diabetes. I want to lose weight so no one will ever ask me about my "due date" anymore when I'm not pregnant. This has been an embarrassing things happen to me all the time! And as a matter of fact, we're planning for baby no.3 so it is very important to get a healthy body weight before I get pregnant.


2. Strengths
I can be a persistence exerciser like seriously? No, if I'm in a mood to jump up and start exercising, I'd better start right away and I can be very good at it. Only under one condition, exercise session with no interruption or I'll stop and quickly lose my momentum.

3. Weaknesses
I'm kind of person who like delaying doing something. That's a bad habit!


4. Opportunities
I am a stay at home mom. So I cook a lot at home which means I have a full control over the ingredients and portion sizes at my table. I have more flexible workout schedule. I just need to make time for it.

5. Threats
First off, I am a facebookaholic. I realize I'm on facebook way too much, which stealing away much of my time. Secondly, as a SAHM and have fully access to foods, I tend to have cheat meals. Cheat meal usually tends to turn into a cheat day, and then a cheat week, and that is how I went completely off the wagon this week. I just can’t find the motivation to get back on track!

6. Reflections and Strategies


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It's so hard for me to wake up extra early in the morning. I use to hit the snooze button and return to sleep. But morning is the only time I can fit exercise in. Usually after I send off my husband and daughter to work and school, I would take a morning bath. Showering in the morning gets me clean, makes me feel fresh and also wakes me up!

I have a wonderful feeling to begin my day after a fresh morning bath. I can catch some crazy momentum with exercise. And if I have a good workout in the morning I will less likely to cheat and eat fatty junk food at the end of the day because I simply don't want to ruin my weight loss effort.

7. Action Plan
Wake up extra early in the morning to build a strong level of momentum. I believe if I start the day productive, I will tend to continue the day with that same disposition. So when the alarm clock rings in the morning, get out of the bed immediately. Just get straight up and take a shower.
Plan B: 'assign' hubs to pour a bucket of cold water on me if I continue to sleep after turn off the alarm clock. He can go back to his sleep after that.

funny prank
This photo has nothing to do with this post. I just think it's funny.
Image found on Funny Junk

Have you ever done personal SWOT analysis for goal setting? How do you set and achieve your personal goals?

  

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18 comments:

  1. I love this idea! I'm going to sit down and do an analysis like this....or I'm going to have a coffee and read some blogs.....probably that, but seriously, I really think that planning, and measuring goals, etc is the key to long term success. I think one of MY weaknesses for sure is Pinterest....all those yummy recipes often send me into the kitchen looking for chocolate!

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    1. Glad i'm not alone :) when you've make your analysis like this, pls send to me your link so that I can read about it too.

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  2. Here from the link up! I seriously love your SWOT analaysis. Too funny! And don't let the bad week get you down. Shake it off and focus on one day at a time!

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    1. Thanks for your encouragement, girl.

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  3. I've never done a SWOT analysis for goal setting, but I should.

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    1. You should, SWOT is a great way of looking a problem and the decision making process to predict outcome. You can apply this to your blog too. Thanks for commenting, hope to see you around again, soon.

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  4. I've never done a SWOT, buy I think it's a fabulous idea! Battle of the bulge is constant for me. I'll have to link up next week.
    Happy Sunday,
    Laurie
    Lulu and Daisy

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    1. Share with me once you come out with your own SWOT. Thanks for stopping by.

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  5. Don't feel bad honey. We all go through that some time in our life. Quite understandable. But hey, you got your swot analysis so you got the chance to sort things out. You'll get there. ;)

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  6. This is great! Thanks so much for linking up and sharing!

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    1. Thanks for hosting Katie. Looking forward to link up this week.

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  7. I have never done this before, but this is a great way to reorganize yourself and get back track with your goals! You can definitely do it! Stopping in (late) from Sharefest!

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    1. yes, SWOT analysis is helpful. Thanks for this lovely encouragement.

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  8. This is a smart move to lose weight. Analyze and set your goals and follow them strictly. I have read your 101 reasons to lose weight, by the way, and I agree with you that health should be the top reason. Of course, looking good is a very welcome perk. By the way, your birthday is plenty of months away; so if you continue to be this motivated in losing weight, I'm sure you are enjoying your ideal weight when that day comes.
    Laraine Leet

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    1. Thanks for the nice words! This gives me hope :)

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  9. Good work…unique site and interesting too… keep it up…looking forward for more updates.

    The best Bariatric surgery in mexico

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  10. I have not seen or heard of the SWOT analyzes before but I like it. Seems helpful.

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