Definition of Simple Goals: Action Oriented, Measurable, and Associated with Immediate Feedback

The three goals that form the foundation of the Sierras Solution are simple because they do all three things.

First, they all clearly suggest a course of action. The first directive suggests eating very little fat; the second goal suggests staying active and wearing a pedometer; the final goal directs weight controllers to create a daily record about key target behaviors (i.e., eating, activity).

Second, they all provide very clear, easily measured end points.

• Eating less than 20 grams a day of fat (targeting 0 fat if at all possible), is something that anyone can measure quite easily. It simply involves counting the total number of fat grams consumed each day. If that number is less than 20 at the end of the day, then the goal is achieved. The process of counting fat is made relatively easy these days because foods are labeled and because books like the Calorie King are readily available and inexpensive.
• Wearing a good pedometer that records only steps costs as little as $10 or $20. The number on the pedometer can be reviewed throughout the day and at the end of the day. If the number comes out to 10,000 or more, then the day's goal is achieved.
• Self-monitoring can also be checked at the end of every day. If all food entries for the day are included, then it's a day that counts as a good self-monitoring day. In some research studies, a day of self-monitoring is counted as any day that includes at least three entries of any kind. This definition of self-monitoring could also be adopted and measured quite readily.

Third, each of the three key behavioral directives has feedback built in. LTWCs look up fat grams as they eat throughout a day, review the number on their pedometer after taking a walk or to check on their progress, and look at their self-monitoring records as they enter new information throughout each day. This feedback process helps connect these critical actions to both short-term and longer term goals. For example, as your teenager eats lunch, he or she will write down the content of the lunch and record fat grams in a self-monitoring journal. Engaging in this process reminds him or her of the short-term daily goals (<20 fat grams; consistent self-monitoring). These short-term goals are directly and inexorably linked to the longer term goal of weight loss.

Read why you should Keep it Simple because Complex Diets Don't Work >>