Setting Goals - How To Setup Goals

When setting goals it is important to set schedules and quantities.
I took the issue of weight loss as an example which I think illustrates the point better.
let say i am Starting the project of weight loss at approximately 95 kilograms my hight is 175 centimeters.

if i want to keep my Weight steady i need to eat about 2500 calories per day.
my target goal is Average of 2000 calories a day - 500 Morning, 1000 Noon, 500 evening
Including physical activity Which i value as -100 for each 30 minutes of moderate sport activity.
i am not including Fridays and Saturdays just trying not to exceed the 2500 per day calories.
At this rate if I will manage in five days a week -500 per day = 2500 a week I can lose minimum of 1 kg per month. Note: 1Kilogram = 7500 calories.

Meanwhile, i am trying to reduce the consumption of bread during the week and eat bread only on Friday & Saturday
first rule is to Measure and write every day until i will reach and Achieve my goal
which is 85 Kilograms. it should take me 10*7500=75000/500 = 150 Days /5 = 30 weeks = 7 months, from march 1 to September 1 and i can Measure after each month and can see if my Assessments were reasonable and can make changes according to the actual Measurements.
you can use excel that can give you the average daily, weekly, Monthly Results so you can see right away if you are on the right track, or you have to do some changes.
Note: Calorie information can be found in many diet sites

here is an example of 1 day of in my daily Measurements.

Total For Monday         1690 Calories
2         Sports             200 -    =    1490
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Monday 21/03/2011
Total 440 Evening & night
Amount     Type of food     calories     comments
1                apple                    80
1                Cheesecake         300
3                 tea                        60        with 1 teaspoon sugar

-------------------------------------------------- ---------
Monday 21/03/2011
Total of 800 Calories    Noon Lunch
Amount     Type of food     calories     comments
1                    Rice                 200
A                    cholent             200
3                    meatballs          300
1                    Coffee                 20
4                     carrots                80
-------------------------------------------------- ---------
Monday 21/03/2011
Morning Breakfast    Total 450
Amount     food Type                  calories         comments
1                Coffee                           20
1                Milk & instant coffee     100
1                pommelo                       100
1                apple                               80
6                dates                              150