Smart Goals Losing Weight

Whether you’re setting resolutions for the year ahead or just trying to revamp your ongoing intentions for healthier living, you’re most likely faced with some major goal setting.

Being able to put goals into place properly is crucial for success. Even if you enter into the year with bad-habit-crushing enthusiasm,  statistics show it’s tough to maintain that energy. In fact, nearly 1/3 of those who make resolutions in January don’t even last a week before abandoning them.

How do you make sure you’re not in that group? By getting SMART. This mnemonic stands for goals that are specific, measurable, achievable, realistic and timely.

Setting S.m.a.r.t. Goals

“If you want to be successful with your fitness or nutrition goals, you need to look a the habits and patterns in your life getting in the way, ” says personal trainer Shanna Ferrigno, author of “The Reset Plan, ” and daughter of “The Incredible Hulk” Lou Ferrigno. “When you are trying to improve your diet and lifestyle, most people do OK, until some life event occurs that they can’t control, and triggers them back to their old patterns.”

Focusing on those SMART attributes creates goals that get you where you want to go. Here are some tips to help you plan:

One of the fastest ways to sabotage your goals is to make it as general as possible, such as “I want to get fit, ” or “This is the year I eat healthier.” Without specificity, that unclear language leaves way too much room for interpretation.

How To Use Smart Goals To Achieve Your Health Goals

 what you want to accomplish, who might be helping you, how you’re going to achieve each mini-goal, which roadblocks you expect to encounter and why you’re choosing this goal over others.

Having one large, beautiful goal is fine, as long as you have plenty of smaller, mini-goals that help you measure how you’re doing, according to James Tyler Dodge, a certified strength and conditioning specialist and performance coach at Professional Physical Therapy in New York.

“Without a sense of progress, you’ll have a more difficult time staying committed to your goals, ” he says. “To achieve that understanding of progress, you have to be able to measure how you’re doing.”

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For instance, you might set a goal of being able to deadlift half your bodyweight. Start light, employ a trainer for a few sessions to get you tips on form and create a weekly lifting schedule. Over time, you’ll lift a little more each week until you hit your goal, thanks to measurable progress. Then you get to enjoy setting a whole new goal to crush.

Setting out-of-reach goals is often one of the best ways to sabotage yourself. “I’ll never have dessert ever again, ” you might say, or “I will go to the gym six days a week or I won’t go at all.”

It’s much better to allow yourself some slack when thinking of what you can achieve and make your goal reasonable enough to accomplish. For example, you might say, “Instead of a sugary dessert, I’m going to have a bowl of strawberries and Greek yogurt.” That’s more specific, as well as attainable — and won’t make you feel deprived, another trigger that leads back to bad habits.

Using Smart Goals To Lose Weight

In some SMART goal setting, this is also known as “relevant.” Either way, you’re looking at how your goal fits into your life, in a way that syncs with what you’ve already got going.

For example, setting a goal of doing a marathon every month may be specific and your training might be measurable — and even achievable — but it’s very possible that it can become a significant timesink that makes it more difficult to do your job or practically eliminates time with your family. It might feel great to crush that goal, but realistically, what are you sacrificing to get there? If it’s something you don’t want to give up, you may need to tweak that larger aim.

Being realistic also means knowing your limitations and setting goals based on steady work. Using the marathon example, maybe you’ve only run a mile so far. Signing up for a marathon that’s happening next month could be a recipe for injury, because you’ll be trying to ramp up your training way too fast. Choosing a half-marathon that’s a year away could be a very realistic goal based on your training plan.

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When a new year or fresh start comes around, it’s incredibly tempting to go big on your goals — and unfortunately for many, that means trying to reach them sooner rather than later. But think of your aim as a long-term change that has to be implemented slowly, Ferrigno says.

Give yourself more time than you think you need, and it’s likely you’ll find it easier to maintain your momentum. But, at the same time, establish a deadline. That allows you to work backward when setting mini-goals, adds Dodge. You’ll get a sense of urgency that way, which can make your time management more efficient.

In general, SMART goals can help you move toward achieving any resolution, whether that’s in the gym, in the kitchen, at work or at home. Taking the time to jot down how each goal meets the SMART criteria can be helpful for staying on track, says Ferrigno. Also useful is sticking to just one or two goals at a time, so you’re not trying to revamp your whole life at once.

Lose Weight With S.m.a.r.t. Goals!

“Change is hard, and it can be more difficult if we try and make too many changes at once, ” she says. “Start small and gradually make lifestyle improvements. Stay in the moment and slay one goal at a time.”

Elizabeth Millard Elizabeth is a freelance journalist specializing in health and fitness, as well as an ACE certified personal trainer and Yoga Alliance registered yoga teacher. Her work has appeared in SELF, Runner’s World, Women’s Health and CNN.and 3rd parties use essential and non-essential cookies to provide, secure, analyze and improve our Services, and to show you relevant ads (including professional and job ads) on and off . Learn more in our Cookie Policy.

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Goal Setting For Weight Loss: Getting Started

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How many times have you set fitness goals for yourself only to lose interest after the first few rounds of physical training? One of the most effective ways for you to stay motivated to achieve your health and fitness goals is to come up with a game plan which serves as a guide for you to achieve your personal fitness goals. Strategizing a game plan will force you to write out your plan and goals rather than having them in mind and then losing it afterwards. The game plan will also serve as a black and white contract which will constantly remind you to remain committed to accomplish your plans.

When you start to write out your game plan for your personal training, you have to identify the right way to strategize your game plan. This requires you to understand the importance of setting SMART GOALS which meet your personal training plans and goals.

How To Set Smart Goals For Weight Loss

What exactly is a SMART goal? Basically, SMART is an acronyms that stands for Specific, Measurable, Attainable, Realistic and Time – sensitive goal. Your goals would be more feasible and measurable if it were to be crafted in a SMART manner. Firstly, when you have a goal in mind, it has to be specific. It is not specific to have a goal which state ‘I would like to lose weight’. It has to be more specific in terms of quantity. For example, you might want to state a specific goal such as ‘I will aim to lose 0.5 kilograms every 7 days’. Also, it will be helpful for your goals to be measurable in order for you to see the effectiveness of your personal training sessions. An effective goal involves you creating a plan that will allow you to measure the effectiveness of the strategy and plans. Most of the time, the measurable factor is the amount of weight that you shed over a period of time. It is best to decide the exact quantity so that you will have a clearer picture on your goal. Additionally, your goals must be attainable and realistic. For instance, if you would like to lose weight, it is important that you set a realistic amount of weight that you could lose within a specific period of time. Plan your strategy around an attainable as well as realistic goal and that will make your personal training plan a successful one.

Lastly, SMART goals require your goal to be time – sensitive. This means that your personal training plan must include a specific time frame that you will be carrying out your plan to achieve your goals. Time – sensitive goals may cover both short – term as well as a long – term plan. The key is to identify the time