_________________________________________________________________________________________

Goal Setting

Many people want to jump right in and try to make drastic lifestyle changes that are unrealistic in the long-term. Taking a few moments to ask yourself some key questions will set you up for long-lasting success. Asking yourself the following questions will help you succeed.

-Q-
What is my goal?
-A-
Although this may not seem that important, goal setting is one of the most crucial parts of weight management over the lifespan. It will become the foundation of your physical activity and dietary behaviors to guide your success. Having a goal makes it easier to create a purposeful plan of action.

Remember to set Specific, Measurable, Attainable, Realistic, and Timely (S.M.A.R.T.) goals from the beginning.
Specific: Be precise and detailed in what you want to accomplish (answer who, what, where, when, and why).
– For example, “I want to lose weight” is not a specific goal. If I were to say, “I’d like to lose 5 pounds in 8 weeks,” that is an example of a very specific goal.

Measureable: You must be able to measure your goal so you know if you have achieved it or not.
– For example, “I’d like to lose 5 pounds in 8 weeks” is a measureable goal. It is easy to identify if you lost 5 pounds in 8 weeks.

Attainable: Is the goal you set something you can attain/achieve in your present state?
– For example, if I just had ACL surgery and cannot exercise for 2 months, it may be more difficult to lose 5 pounds in 8 weeks.

Realistic: Are you willing and able to put in the time and effort it will take to reach this goal? Do you believe you can accomplish the set goal?
– For example, if your goal is to lose 20 lbs before spring break which is only two weeks away, this is not a realistic goal.

Timely: When will this goal be completed by? Having a deadline helps keep you motivated and can enhance your adherence.
– For example, if you are attempting to lose 5 lbs in 8 weeks, you have a deadline that can be placed on your calendar.

-Q-
Why do you want to achieve this goal?
-A-
It is important that the goal you set for yourself is meaningful to you. If it is not, or you are striving to achieve it because someone else wants you to, your drive to accomplish the task will not be very powerful. The likelihood you will complete the task and enjoy the weight-loss journey is not very high.

-Q-
What type of physical activity/exercise do you enjoy doing? What can you change about your diet?
-A-
These are extremely important questions to ask. If you do not enjoy the mode of exercise you choose, you are not likely to stick to your training routine. This does not mean that you will be in love with every workout you do, but you should at least find it somewhat fun or feel good afterwards.
– For example, let’s say your goal is to improve your cardiovascular health so you do not get winded and become a sweaty mess walking uphill to class.  There are numerous activities you could choose to begin conditioning for this goal. Therefore, it is important to choose one you enjoy so you will be motivated to continue training.

Additionally, monitoring and possibly changing your diet slightly is essential to reaching your weight goals (gain, lose, or maintain). It is important to remember that small changes can lead to major improvements in weight management.
– For example, simply switching from sweet tea/carbonated beverages to water or unsweetened iced tea can eliminate thousands of empty calories from your diet (a 24-oz Coke has 252 calories. If you have a 24-oz Coke every day, you consume 1,764 calories/week, 7,056 calories/month, and 84,672 calories a year. Eliminating the 24-oz of daily Coke would be equivalent to ~24 lbs/year). Yes, this is an extreme example, but it is important to critically examine your calorie consumption so you can begin to make healthier choices.

-Q-
What forseeable barriers will prevent me from reaching my goal?
-A-
Identifying what could stand in your way/prevent you from reaching your goal will better prepare you to overcome these factors when they prevent themselves.

– For example, if you know you are going to be tired at the end of the day and lacking in motivation, perhaps you should plan to workout first thing in the morning. This way, no matter what the day presents you with, you have obtained your physical activity/exercise goal.
Regarding a dietary choice, if you know you are going out to eat with friends, it may be beneficial to go online and check out the nutritional information of the menu so you can be prepared to make healthier choices when you get to the restaurant.

-Q-
What is my plan of action when an unforeseen obstacle gets in my way?
-A-
Life is full of surprises. Not realizing you had an exam this week is a perfect excuse not to exercise right? Wrong! Having a plan of how to deal with unforeseen obstacles is important so you can stay on track with your weight management program.

– For example, what if you get to the gym only to realize you forgot your gym shoes at home? Keeping an extra workout outfit and pair of gym shoes in your trunk would enable you to exercise as planned that day. When it comes to physical activity/exercise it is important to remember something is always better than nothing.

Let’s take a minute to think about (and answer) the five questions:

1. What is my weight management goal?
2. Why do I want to achieve this goal?
3. What type of exercise do I enjoy doing? What can I change about my diet?
4. What foreseeable barriers will prevent me from reaching my goal?
5. What is my plan of action when an unforeseen obstacle gets in my way?

Icons: The Noun Project