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Goal Setting
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Day 10 - SMART Goal Setting
Day 10 - Setting SMART Goals!
Every year, as December comes to a close, we all lay out what we want to accomplish in the new year. For many people, losing weight and improving health is at the top of the list. But unless you know how to set realistic weight-loss goals, you may be getting in your own way from the get-go.The way you define your goal might hold the key to success.
The First Step to Start Losing Weight
No diet or healthy eating plan will work until you set a goal for success. A solid goal serves as a road map for the entire weight loss journey. Without this guide, you're like a driver who hops in their car and starts driving without any idea of where they are going. Setting goals is like giving yourself the postcode to your destination.
I like to use S.M.A.R.T. goals for my patients. S.M.A.R.T goals help you to define clear strategies and outcomes for success.
When you set a goal the following need to apply to help you achieve and maintain the goal.
SMART:
Specific
Measurable
Attainable
Realistic
Time frame
How to Set a SMART Goal
Typical resolution: "I want to lose weight in the new year."
Specific
Avoid setting goals that are too broad. The first step in your goal-setting process is to define your goal into a specific accomplishment or milestone that you'd like to reach. So you may set a specific goal to lose the amount of weight that you gained over the past few years or during the holidays.
Specific: "I want to lose 30 pounds"
Measurable
In order to track your progress during the weight loss journey, the goal you set needs to be measurable. Define how you will measure your success as you move through your journey. For example, some may choose to monitor their BMI (body mass index). Others might choose a specific number on the scale or a dress size that they'd like to fit into. People who have access to body composition tools may choose to monitor body fat percent. Each of these is a different way to measure changes to your body's size. Be specific about which measurement you will use.
Measurable: "I want to lose 30 pounds in the new year. and go from size 18 to size 14. I will measure my weight through change in clothes size."
Attainable
To make your weight loss goal attainable, you should evaluate your past history losing weight. If you've never been able to lose more than ten pounds, then a weight loss goal of 30 pounds might not be reasonable. Remember that once you reach a goal, you can always set a new one. All goals should be challenging but they shouldn't be so difficult that they are overwhelming. Adjust your goal so that it is reasonable.
Attainable: "I want to lose 10 pounds in the new year and drop a dress sizes.
I will measure my weight by clothes size to track my progress. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss."
Relevant
Your goal needs to matter in your life. Defining why the goal matters may help you stay motivated when complacency sets in. For example, if you need to lose weight for health reasons write down how weight loss will affect your health. Define how weight loss is relevant in your life and remind yourself of these reasons when you are tempted to quit.
Adjusted relevant resolution:
"I want to lose 10 pounds in the new year.
I will measure my weight through my clothes. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss. Losing this weight will help reduce my risk for diabetes and will help me to move more comfortably when I go swimming with my friends."
Time-Bound
Each resolution should have a time limit. That is, you should decide on a reasonable amount of time that you'll take to reach your goal. Keep in mind that a 1/2-1 pound weight loss per week is considered reasonable, although you may initially have some rapid weight loss.
Adjusted resolution: "I want to lose 10 pounds in the next 3 months.
I will measure my weight through my clothes size to track my progress. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss. Losing this weight will help reduce my risk for diabetes and will help me to move more comfortably when I go swimming with my friends."
Even though S.M.A.R.T goal setting
is a critical step in your weight loss journey, it is not the only step in your weight loss process.
Why don't you contact me to help you achieve your health and weight goals.
