S.M.A.R.T Goals for Weight Loss and Life Success
5 Simple Attributes that
can change your Life
Did last year’s New Year’s Resolutions end up again on this year’s list?
You’re not alone as this is so common.
The problem is that the best intentioned resolution or intent for change is
bound to fail without a well designed goal, action plan and support network.
So what should you do if you really want to lose weight in 2012, and not 2013
or 2014?
Read on as with S.M.A.R.T
Goals and a few other simple tips you will be able to
transform this year’s aspirations into reality.
The key is that each goal and resolution includes the five attributes of the
S.M.A.R.T Goals acronym listed below.
S – specific
M – measurable
A – achievable
R – rewarding
T – time-based
As an example, let us use the S.M.A.R.T attributes to transform the typical
failure-prone goal of “I
want to lose weight” into a much more powerful and motivating gem
designed for success.
Specific – How many pounds do you want to lose?
Measurable – Is your goal measurable? Will you know if
you are on track or have achieved your goal?
Achievable – Is your goal achievable and realistic?
You are much better setting a goal to lose 5 pounds in two months than an
unreasonable 30 pounds in a month. Don’t set yourself up for failure from the
beginning with a goal that is too lofty. Nothing will boost your confidence
and morale more than achieving your goal. Think of each goal as a stepping
stone that inspires you to consistently progress to your larger lofty goal.
Rewarding – Absolutely critical! If your goal doesn’t
get you excited and jazzed then you need to take a step back and ponder a bit
more. Your goal MUST really get you juiced. We also recommend that you decide
how you will REWARD yourself when you achieve your goal. Go on, celebrate
with friends or treat yourself to something special; your reward will further
motivate you to succeed.
Time-based – When will you achieve this goal? Don’t
skip this step; setting a time-limit creates a fixed timetable and a sense of
urgency to keep you on track. If your time period is 6 months or longer then
set an interim goal with a shorter 2-3 month timeline. Goals that stretch out
beyond 6 months are too long to keep you motivated.
Using SMART Goals, “I want
to lose weight” becomes the more inspiring and effective “I will lose 5 pounds by Feb 28.”
If losing 5 pounds doesn’t motivate you, but slipping into those jeans that
you haven’t been able to wear for two years do, then make that your goal.
Remember that goals are individual and must excite you.
Here are two other typical goals that have been transformed using SMART
attributes:
“ I want to run
faster” “I will run a 45 minute 10k by
March 30”
“I want to get in
shape” “I will run a 10 minute mile
and do 30 pushups by April 1” or
“I will hike up Mount Sanitas
in under two hours by May 1”
Inspiration Everywhere
you Turn
Here are two other
suggestions to tip the scale of success in your favor:
Share your Goals with
Others. Speak your goals.
Share then with everyone you know. The more you hear yourself verbalize your
goals the more real they become. In addition, you will be creating a natural
support group to help you along the way.
Write your Goals Down.
Write your goals
down and post them in prominent places that you will see them throughout the
day: on your bathroom mirror, on your refrigerator, in your car and by your
desk. These constant reminders will help inspire you each day.
Tasks & Actions –
Making your Goals a Reality
Once you have established your SMART Goal, you need to create a list of
action items and tasks to be completed each day or week that will get you
closer to achieving your goal. Even the best goal is useless if you don’t
have and implement an action plan. Achieving a goal is a series of consistent baby steps
that each day brings you closer.
For our example goal of losing weight here are a few sample action items:
1.
Maintain a daily
food journal
2.
Create a weekly meal
plan each Monday
3.
Shop each Sunday for
healthy snacks to have available in the car and at the office
4.
Exercise 4 times a
week
To help guide you with your goal setting and
action items we have create a SMART Goals Worksheet and highly recommend that
you print out a copy and use the worksheet for each of your goals.
SMART Goal Worksheet
It is a New Year and an ideal time for a New You!
Let your SMART Goals inspire you for an exciting and
motivating year ahead.
