How to Reach Your Weight Loss Goals

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Hello, friends! First of all, let me just say that I’m an absolute podcast and coffee junkie. I love curling up to a good podcast with a hot cup of coffee, or listening to an amazing episode on the way to work or as I’m doing chores. I had the inspiration for today’s blog post after listening to the most recent podcast episode from The Life Coach School Podcast.

In this episode, my teacher Brooke Castillo talks about a book called The Compound Effect by Darren Hardy. Brooke basically explains in her podcast that our progress towards ANY goal is the compound (or collective) effect of everything we decide to do on a daily basis. We reach (or don’t reach) a goal, based on the decisions we make every single day.

For example, I’m going to talk a little bit about a HUGE goal I accomplished last weekend. Last Saturday, September 30, I accomplished my goal of finishing the Spartan Ultra in Lake Tahoe.


Spartan Race (for those of you who are unfamiliar with this) is a company that creates obstacle course race events that challenge you to run a specific distance and ALSO complete a certain amount of obstacles like climbing walls, climbing ropes, or jumping over fire.

Finishing the Spartan Ultra (an obstacle course race with a total distance of 30 miles, including 60+ obstacles, and an elevation gain of 8,400 ft) was a result of the compound effect of me deciding to lift weights consistently, stick to my fuel/meal plan, and run/hike an amount of miles that would prepare me for the course. It was the compound effect of all the things I did to prepare for the race months in advance.

Although my preparation for this race may not seem directly related to your own weight loss goals and weight loss journey, there is actually no difference between the process of reaching those two goals!

For any goal that you have—whether it’s graduating with your Master’s in Nursing degree, or being promoted from Clinical Nurse II to Clinical Nurse III—the way for you to reach that goal is to recognize that it’s the compound effect of everything you do that matters.

If you want to lose 20 pounds, your weight loss will result from the compound effect of every single time you:

  • Prepare your meals the night before

  • Say “No” to desserts or snacks that aren’t serving you

  • Decline an offer to eat something sweet by a relative or co-worker

For me, I accomplished my goal of finishing the Spartan Ultra by the compound effect of:

  • Saying “No” to going out with friends so I can stick to my training plan instead

  • Preparing my meals three days in advance so I can eat only the fuel that serves my body without being tempted to buy fast food

  • Working out before or after my 12-hour shifts

  • Working out on my days off

  • Doing the mind work necessary to stay focused and positive towards my goals

And much, much more.


In order for you to lose weight permanently, I want you to think of your weight loss journey as a permanent lifestyle change, not a temporary diet. In fact, the word “diet” is often associated with eating in a restrictive, deprived way to make you “look and feel good” for only a temporary amount of time before you gain the weight back again. Why does the weight gain come back? Because the weight loss was only thought of as temporary.

If you shift your focus of weight loss from only a “temporary fix” to a “permanent lifestyle change” that will improve your mental and physical health, wellbeing, and relationship with yourself for the rest of your life, then you can begin making those compound decisions that will ultimately contribute to a lifetime of sustained weight loss.

But remember, doing this will take a lot of trial and error. There will be ups and downs down the road. So many times during my Spartan Ultra training, I wanted to say “Eff it, it doesn’t matter any more. I don’t care.” So many times after work did I not want to work out because I felt tired, exhausted, or downright discouraged.


But I also knew that if I didn’t take those actions every single day, and that if I didn’t make those decisions to collectively move me towards my goal, I would NOT have been prepared for the race, and I would have failed. Again. (Yes, I failed this race in 2016 and 2017.)

So. Before I end this blog post, I’m going to ask you a question (of course):

What decisions will you have to make (every single day) to move you towards your weight loss goals?

Let me know in the comments section below!

If you want to be sexy & sane for the upcoming holiday season AND you are a busy, working nurse, I am offering a FREE 6-week weight loss coaching program just for nurses! Click the button below to schedule a call with me and secure your spot today! (I am limiting this program to 10 nurses only for the month of October.)


Charmaine PlatonComment