The key to goal setting is to create goals that are specific and measurable. In fact there is a well-known acronym that many swear by for goal setting, which is S.M.A.R.T.
S = specific
M = measurable
A = attainable or achievable
R = realistic
T = timely
If you set your weight loss goals following the SMART method, you will be much more likely to succeed!
SPECIFIC goals are much easier to reach than general goals. To do this, ask yourself these questions:
- What do you want to accomplish?
- Where will it happen? (i.e., eating well at home, and/or exercising at a gym)
- When will it happen?
- Why do you want to do this? Be specific here, with reasons to reach this goal
Your goal needs to be MEASURABLE. For example, to reach your weight loss goals you should be able to identify how many pounds you want to lose, or how many clothing sizes you want to reduce. You need to understand when your goal is accomplished – it can’t just be open ended. Perhaps a way one would measure their goal would be to say that they can walk up a flight of stairs without feeling winded.
Do NOT set unreasonable goals! This is the biggest reason why people face problems losing weight. It took years to put on the pounds you have now, so it is not reasonable to think it will all come off in a much shorter time period. An ACHIEVABLE goal would be to lose 5-8 pounds a month, not 30! If you set goals that are too hard to reach, you are setting yourself up for failure.
Be REALISTIC in your goals. You can only do this by being brutally honest with yourself. You are not super-woman so don’t try to pretend you are. This doesn’t mean you shouldn’t push yourself to get what you want – it just means you should be aware of your weaknesses and drawbacks, and create goals that are realistic for YOU.
Your goal needs to be TIMELY – have a start and end point and exist for a specific duration of time. Having a “due date” will help keep you motivated and allow you to see the light at the end of the tunnel. Don’t create the deadline way off in the future or it will be too easy to procrastinate. At the same time, don’t create a deadline too soon and put unrealistic expectations on yourself.
Remember that goals are not FIXED – they should be FLUID. This means that you can and should review your weight loss goals on an ongoing basis. You might find that they need readjusting from time to time – and that’s perfectly understandable. Modifying your goals is not cheating – it’s simply showing that you are aware of what you want and what you need to achieve it.
After you’ve established your SMART weight loss goals, you need to look at what resources are required to reach those goals. For example, you might need new fitness gear (such as sneakers) and stock up on healthy recipes. More ideas include motivational magazines and finding a “dieting” buddy. You should start a journal or diary and track what tasks you need to complete in order to achieve your goals.
Think about what milestones will be important along the way. If your SMART goal is to lose 20 pounds in 3 months, perhaps a milestone would be the first 5 pounds you lose, and the next 10 pounds etc. As you reach these milestones you set for yourself (they are like mini-goals), reward yourself along the way!