Setting SMART Goals-New Years Resolution Series

With the new year approaching, most of America is thinking of what their New Years Resolution will be. Whether its to lose weight (like a lot of resolution goals), to eat more at home, to meal prep for the week ahead, or just be a better person, everyone has a goal in mind. That goal, however, may not be realistic. For example, I have heard and see some people say that their goal is to lose 30 pounds in a month. Sorry guys, that's not going to happen, at least not a safe way nor would you keep it off! When setting goals they must be S.M.A.R.T. Saying you are going to lose 30 pounds in a month is outrageous! Us dietitians, and doctors too, support a weight loss of 10% of the starting weight within 6 months. So, if you were 150 pounds, a reasonable goal would be to lose 15 pounds, and keep it off, within 6 months. Let's look at how to make S.M.A.R.T. goals-

S-Specific
Your goals have to be specific. A specific goal has a much better chance of being accomplished, than a very general goal. When making sure your goal is specific, you can ask yourself-Who, What, When, Where, Why, and How? Here's an example
Who-Me and My family
What- Eat more fresh fruits and vegetables
When-At lunch and dinner
Why- My brother isn't the biggest fan of fruits and vegetables, and they are not always served at meals
How-Buy more fresh fruits and vegetable when we go grocery shopping, and finding more recipes that incorporate fresh fruits and vegetables.

M-Measurable
Establishing measurable goals helps to hold yourself accountable and make sure you are on track to meeting your goal. Its best to set mini goals within your goal, for example-start with incorporating fresh fruits and vegetables into your diet 2x a week within the first 3 weeks. Once you reach that, you can bump it up to 3x a week, 4x a week and so on. To determine if your goals measurable, ask yourself -How much/How many? How will I know when I've accomplished this goal?

A-Attainable
Goals must be attainable and realistic. If its not possible, it won't be met. Saying you will lose 30 pounds in a month is not attainable. Nor is it realistic. Saying you will go from eating zero fresh fruits and vegetables to eating them 3x a day every day is not attainable. Establishing steps to reach the goal and a time frame can help to make sure your goal can be reached. Setting little goals can help you to reach the major goal at the end of the road.

R-Realistic
To be a realistic goal, it must represent an objective of something you are willing and able to work toward. If I do not like a certain type of fruit, it would be silly of me to that I am going to eat it every day, or least multiple times a week. It can be a very high goal, but still reachable. The mini goals I talked about in the previous letter can help to make sure you reach your realistic goal. You must ask yourself, is my goal realistic? If not, then think of a new one! 30 pounds in one month is not realistic!

T-Timely
Your goal should have a time frame. Without a time frame, there is no sense of urgency to reach the goal. If you want to lose weight, or increase fruit and vegetable consumption, when are you going to do this by? Saying it'll happen someday means it'll never happen at all!

SMART goals are the best goals!

Also, this is the first post of a series I am doing on New Years Resolutions. Check back next week for