Setting S.M.A.R.T Goals for Weight Loss
These tips will show you how to set actionable weight loss goals using the SMART system.
Why do we need Goals? Goals guide our actions and keep us on track when we need help figuring out what to do or where to go.
The SMART Goal System
I like to use the SMART system for goal setting. Each goal that you set contains all five of the attributes below:
Specific: State exactly what you want to achieve.
Measurable: State exactly how you will measure your goal - pounds lost, steps per day, glasses of water.
Actionable: Start small and start today.
Realistic: Set challenging but achievable goals. If you need to lose 50 pounds then your first goal should be to lose 10 pounds in 8 weeks.
Time Bound: Set a start and end date to measure your progress.
When you set your goals, start small. For now, we want the first three goals that come to mind - usually the first weight loss milestone you would like to reach, exercise and nutrition goals.
Here are a few examples of what a S.M.A.R.T goal looks like. You can adapt these to your goals.
Example 1: Weight Loss goal: I will lose 10 pounds over the next three months (starting November 1 and ending January 4) by increasing my exercise to three times a week and cutting out my daily candy bar and ice cream.
I will spend at least 30 minutes on the treadmill three times a week and increase my daily steps to 7,500.
Note that the above goal is part of a larger plan. If you want to lose 40 pounds, you need to start small and see how you do and make adjustments.
Example 2: Increase fruit and vegetables by 5 additional servings per week. Starting November 5, 2022, I will drink add one serving of vegetables to our dinner through the week.
Example 3: Increase water Intake: Starting November 5, 2022, I will drink five glasses of water each day. I will have one glass upon waking, one with my breakfast, one with my lunch, and one with my dinner. I will add an extra glass throughout the day.
I will no longer drink sodas and only have still water and sparkling flavored waters.
The above examples are things you should consider when setting your goals as they are a good starting point.
If you are like most people, you may need to drink more water each day. Make sure to stay hydrated. Coffee and other caffeinated drinks do not count as they dehydrate your body.
Studies have shown that dehydration leads to anxiety and tricks your mind into thinking you're hungry when you're not.
What Happens If I Fail?
If you fall off the wagon, don't think the day is ruined; pick up where you left off as soon as you possible.
Learning from mistakes and making changes is called "course correction." Each time you find that you could have performed better, correct your course bringing you closer into alignment with your goals.
Think of this as your car navigation system telling you that you are off course. You can return on the right path with a few simple turns.
Tracking Your Progress:
Here is a PDF that you can use to keep track of what is going well and what could be improved. I have my clients do this at the end of each day.
The more you can analyze what is and is not working and make adjustments, the more likely you will hit your weight loss goals. This article offers information on what to measure and how often.
If you keep learning from your mistakes and improving by 1% each day, you will be 37% better at the end of the year.
In my case, I lost most of my weight the first year, changed my nutritional habits, and got much more fit.
Because I used this method, I have been able to keep my weight off for over five years. For more on this, read here.
Following these tips are the healthiest way to keep your weight down.
Remember, you are seeking progress, not perfection.
Want to learn more about healthy weight loss? We have a series of articles that you may be interested in reading.
After that, check our most popular articles, tips on grocery shopping for weight loss, and best mealtime tips for losing weight.
**Consult your doctor before changing your diet and exercise regime.
