07 Jan Setting S.M.A.R.T. Goals in 2020!
What is the most common New Year’s Resolution? – weight loss and/or exercise more. Does this sound familiar:
I will get back to eating properly and exercising routinely as of right now. Not tomorrow but right now. I will lose XXX pounds. I will overcome my sugar cravings and night time eating…..
We all have the best intentions, but the truth of the matter – good intentions is never good enough. After fighting the same personal battle year after year – we need more than “I will do better tomorrow”.
Here’s a surprising statistic, many fall off the “Resolution” wagon before January 12th! This is due primarily to two reasons: 1) sheer dependence on “Will Power“, which never leads to permanent change and 2) setting unrealistic goals/expectations.
If you want different results…change what you’ve been doing year after year
S.M.A.R.T. Goals vs New Year’s Resolutions
So are are S.M.A.R.T. goals?
An acronym for specific, measurable, attainable, relevant
AND time-based. Realistic goals are detailed and addresses the
who/what/when/where and how.
Typical goal: I will start eating fruit every day
S.M.A.R.T. goal: I will eat one piece of fruit at breakfast three times this week
Typical goal: I will stop eating out so much for lunch
S.M.A.R.T. goal: I will pack my lunch two times this week instead of eating out
Typical goal: I will lose 30 pounds in the New Year
S.M.A.R.T. goal: I will lose 1-2 pounds per week in the next 6 months by following the recommendations of my Registered Dietitian and tracking my weight weekly.
Key to Successful Goal Setting….
- Make your goals relevant! If there is no sense of urgency or real pain, then it’s likely you will not follow-through with the goal. Examples, last doctor’s visit you learned your pre-diabetic. The doctor has put you on Metformin. In order to get off the meds and prevent the progression to DM, you must lose at least 20 pounds! I hear this and similar stories all the time. The relevance in this case is she does not want to stay on meds or get Diabetes.
- Get Support. Trust that it is “okay” to seek help to lose weight AND keep it off. It is not as easy as cutting carbs, doing “Keto”, or even going vegan/vegetarian.
- End the vicious cycle. What’s the point of going on an extreme diet, losing 30,40, 50 pounds, just to gain it all back and add health problems to mix. Gaining your health back and gaining back your body does not require a period of deprivation and a long list of foods to avoid.
- So soul search WHY it’s important to reach this particular goal. What is your “BIG WHY” that is going to keep you motivated to stay the course for the long-haul
I would love hear one of your SMART Goals for 2020. Reply to SandraYourRDN@ActionChoices.com
Stay tuned for further info on my upcoming ‘Group Course’ that will provide the guided support and tools needed to finally achieve your weight loss and health goals!