A weight loss goal getter is someone who continuously sets and consistently accomplishes their specific weight loss goals. They do this despite the roadblocks they encounter. By no means do they succeed perfectly, but when they stumble, they don’t give up. Rather, they readjust and continue trying again and again until they have accomplished their goal. To optimize your chances of reaching your goal, you have to set yourself up for success. Set goals using the S.M.A.R.T format:
S.M.A.R.T. Goals: Specific
- Your goal should answer the basic, five “W” questions: what, why, who, where, and which. What do I want to accomplish? Why is this goal relevant? Who is involved? Where is it located? Which resources do I have at my disposal?
- Nonspecific Goal: “This year I will start exercising.”
- Specific Goal: “This week I will walk around the neighbhorhood at least two times for 30 minutes each time.”
S.M.A.R.T. Goals: Measurable
- Make your goal measurable, by asking yourself: How much? How many?
- State your goal in terms of units that can be measured, minutes exercised, number of days you write down what you eat, amount of water drank, steps taken, etc. Having a measurable goal is key to tracking progress, keeping you focused, and meeting your deadlines.
S.M.A.R.T. Goals: Attainable
- Set a goal that is just a little bit more challenging than the previous one, but still within reach. But don’t be afraid to get out of your comfort zone.
- Example: “This week I will walk 5 minutes longer per session than last week.”
S.M.A.R.T. Goals: Realistic
- Pick a goal that is realistic. This is extremely important because you do not want to set yourself up for failure. Use the reality check strategy. Ask yourself, “Would I expect a friend or family member to achieve the goal I set for myself?” If the answer is yes, you most likely set a realistic goal. If the answer is no, your goal is unrealistic– brainstorm and revise it until you feel it is realistic.
S.M.A.R.T. Goals: Time-bound (deadline)
- Without a deadline, there is no sense of urgency. A time limit will motivate you to get the job done. If you want to lose 10 lbs., by when do you want to lose it? Stating “this year” will not work. However, if you create a timeframe, i.e., “by September 1st”, then you have set your mind into motion to begin working on the goal.
Tell supportive people about your plans
- People who are trying to lose weight often get better results if they have sources of support to help them deal with any issues that come up.
- Identify any people you think will be able to offer you support during the weight loss program and ask for their support and encouragement.
Make a list of the Pros and Cons of changing
- What will change if I do nothing? What will I (or others) gain from doing this?
- What are the pros of changing/cons of not changing?
Create a positive and encouraging daily mantra
- Use positive and encouraging self-talk – be your own cheer leader.
- Write it down and remind yourself often.
- Ex. I can do this, I am capable of losing weight, I choose to exercise.
Just do it
- Stop wishing and start doing!
- Visualize your success daily. Create a vision board and make it happen!
- If necessary, get the help you need to begin to take action.
If you are serious about your weight loss goals, there is no moment like the present to get started. You are going to feel so much better about yourself when you feel more disciplined and focused. You can do this!