S2-E3 – The HOW Part 1 – How Did I Lose 40 Pounds in 16 Weeks?

Yesterday I was clever, so I wanted to change the world.

Today I am wise, so I am changing myself.”

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How do I change the World?

I liked this quote by Rumi when I read it. It reminded me of me when I was younger. When we are young, we think we are clever. We often have this vision that we can change the world. We want to be the one to change the world. We know just what to do. We have these great ideas and dreams.

And we need to do that. We need to have those dreams. We need to believe we can change the world. We need to have the young dreamers. We need to believe these dreams. Why?

Because as the quote in Season 2 – Episode 1 so passionately stated at the end

“Because the people who are crazy enough to think they can change the world, are the ones who do.”

“Today, I am wise”, Rumi goes on to say. As we get older, we tend to get wiser. My wife and I have had 4 Golden Retrievers. As they got older they started getting grey hairs on around their eyes and on their muzzles. We called the grey hairs their “wise hairs”.

We have taken the failures, the lessons in life, the challenges we have overcome and have molded them into a sculpture, known as wisdom.

What is Rumi saying in this last part of his quote? “Today I am wise, so I am changing myself”

Is he saying – I cannot change the world therefore, I must change myself to conform to the world?

Or, is he saying – I must change myself and in that change, I can change the world.

What do you think?  Go to our show notes page at Goal Getting Podcast dot com / s2e3 and tells us which of these Rumi was talking about. Should you give up trying to change the world and just change yourself to conform to what the world is? Or, should we concentrate on changing ourselves and in that change their could be the spark to change the world.

Are you wise? Do you have something you want to change about yourself that will inspire others? Will that change you make inspire you to do something more and the subsequent changes be what changes the world?

This season we are talking about my #WorkOnWellness goals. I will be sharing How I lost 40 Pounds in 16 Weeks and the current goal to get my A1C numbers below 6.0 and my weight to 185 pounds.

Just to give you a representation of my weight at the top when I hit 296 pounds, the most I have ever weighed, I included a picture on the show notes page at Goal Getting Podcast.com / s2e3.

Tony Woodall Overweight Fat Face Lose Weight Goal Setting

In today’s episode, we are going to start reviewing The HOW of the 3 Keys to Goal Setting Success. The How consists of these two of the 9 Steps To Successful Goal Achievement:

  • Set An Action Plan
  • Measure It / Track It

With all goals, there must be action. There is something you must do in order to achieve the goal. We must be able to quantify these steps and track them.

Tom Peters, well-known Author and Speaker says:

What Get’s Measured Gets Done.”

We must track the steps we are working on to ensure the completion of those steps. Keeping track of the progress of these action steps will assist us in keeping up motivated. They will keep us going in the right direction toward our goals.

Last episode we discuss The WHAT. Setting Clearly Defined, Written Goals.

Today we will be discussing The HOW – Creating the action plan with specific actions you must complete to Get The Goal You Set.

The HOW contains two parts. The HOW section on the Goal Getting Worksheet and the Goal Setting Maintenance Worksheet.

Go get your copy of the Goal Setting Worksheets. Download it from Goal Getting Podcast dot com / action if you haven’t already.

There is a link to the Goal Setting Maintenance Worksheet on the Show Notes Page at Goal Getting Podcast dot com / s2e3

Goal Getter – Goal Measurement Worksheet GoalsPodcast

In the Goal Setting Worksheet you will see blocks for the The What, The Why and The How. You should have completed The What already after listening to Season 2 Episode 2. If not, yo will want to go back and listen to that episode.

When we complete the worksheet, we are using handwriting, not typing into the sheet. I explained the reason and need to use longhand, cursive handwriting for these tasks in the last episode as well. So get you a pen and the paper, I know, so old school, but it works.

On the Goal Setting Worksheet, in The How section, we are going to list the top ten most important actions steps.

The Goal Maintenance Worksheet will be used to  track the specific daily tasks we will do each week to accomplish the goal. From this worksheet, we will be able to track the progress we make each week.

In this Episode let’s focus on The How section. To define the action steps we have to understand what it takes to achieve the goal. I had to learn what I needed to do to lose the weight I needed to lose. When I started the competition at my office, the goal was to lose the most percentage of body weight. That’s vague and arbitrary because you don’t know what each person is going to do each week. What I had to do was define a target weight that would most likely give me the highest percentage. Based on the known factors – who was in the competition, what they likely needed to lose, and what I thought their motivation was.

That’s too many variables, so I set my goal to be realistic and measurable. My starting weight was 250 pounds. I wanted to weigh 210 pounds by the end of our competition 16 weeks later. That was a 40 pound weight loss in 16 weeks.

Let’s look at the elements of weight loss. It is a simple process. If it was a special fad diet, I would call it the L & M Diet. That’s eat Less & exercise More diet. The ultimate way to lose the weight is to burn more calories than you consume.

What did you eat today?

What is your typical caloric intake in a day?

You might be surprised. I was. When I started looking at what I was eating in a day and how many calories I was eating with each meal, I was flabbergasted. I was flabbergasted to learn why I was flabby!

Just to give you an example: I used to travel a lot. As I’ve told you before, I didn’t take care of myself when I went out-of-town. I would go out to eat after a long day at work and enjoy a nice dinner. One of my favorite restaurants to eat at is the Cheesecake Factory. Outside of the obvious, they are a favorite because they offer a wide variety of foods. I can get a different type of meal each time I eat there, even if I eat there every day of the week when I am out-of-town.

Cheesecake Factory Meal Idea with Calories

Item – Calories

Beer – 150  – 2 – 300

Bread with Butter – 600 – 1 – 600

Cup of Soup – 310 – 1 – 310

Spicy Crispy Chicken Sandwich with Chipotle Mayo – 1380 – 1 – 1380

Original Cheesecake – 710 – 1 -710

Cafe Mocha – 420 – 1 – 420


Total Calories for Dinner: 3720

That is outrageous. When I found out what I was eating in a single meal, I was surprised. Not pleasantly surprised either. That is just dinner. That doesn’t count breakfast or lunch or any other snacks throughout the day.

Based on that and the other items I knew I typically consumed, I was pushing close to 10,000 Calories per day.


This is the end of part 1. Join in on Season 2 Episode 4 where we finish discussing the How I lost 40 pounds in 16 weeks.

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About the author, Tony

I am the founder and host of Goal Getting™ Podcast. GGP was launched February 25, 2015.
I live and work in the San Francisco Bay Area. I am a professional speaker and you can find out more about what I speak about and hire me to speak to your organization by visiting www.TonyWoodall.com

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