Losing weight (and keeping it off!) takes time, effort and motivation.
It's tempting to go for quick-fix diets but keeping weight off for good requires long-term lifestyle changes. Setting 'SMART goals' is one important step on the way to success.
Part of what this post covers is eating and behavioural change goals. We don't just gain weight by the weight jumping on us; our mouth (feeding) is primarily responsible for the result we get. When we look beyond hitting our target weight, and imbibe daily habits that help us make small changes, losing weight and keeping it off becomes very possible and practicable.
What is a SMART Goal?
I know you are probably used to seeing SMART goals in business and self-help circles, now you can apply it to your eating habit. A SMART goal is one that is:
* Specific: e.g. 'I will eat fruit between meals instead of biscuits'
* Measurable: measurable goals help you to see what progress you're making. So, to use the example above: 'I will eat at least 3 portions of fruit every day';
* Achievable: you're much more likely to keep to goals that are achievable. Small goals equal progress, and, once achieved, you can gradually build up to a main goal e.g. to eat less fat might involve lots of 'mini-goals' on the way, such as switching to semi-skimmed milk, or to limit butter to just one small serving a day, at a mealtime.
* Relevant: goals should be relevant to you. You're the expert on what you like, need and want, so choose goals that work for you.
* Time-specific: set yourself a time scale for achieving your goal. If you're changing habits of a lifetime, this will take time, so allow yourself weeks and months, rather than days to achieve goals.
Setting SMART goals will help you make healthier food choices. First, there are the specific eating goals (e.g. halving the amount of fizzy drinks you take in a week), and second, the eating behaviour change goals (e.g. sitting down to eat meals instead of eating 'on the go'). Both types of goals are important.
Examples of SMART eating goals:
Start off with just a few at a time, say 3 goals, and see how you get on. Better to start with a few you can stick to rather than lots you can't. For example:
'I will...
* Limit my chocolate intake to one fun-sized bar three times a week
* Eat at least three pieces of fruit everyday
* Cut the fat off meat before cooking
* Use an oil spray when cooking with oil
* Switch to semi/ skimmed milk
* Cut my alcohol by half
* Cut my soda intake by one-third
* Drink two litres of water daily
Examples of SMART behaviour change goals:
'I will...
* Eat breakfast at least 5 days every week
* Eat 2 planned meals every day
* Sit down at the dinner table to eat all meals
* Eat more slowly and make meals last at least 15-20 minutes
* Serve food on smaller plates
* Eat without distractions (no TV!)
* Avoid keeping food temptations in the house
Keeping a food diary can also help you to see areas for change in your own diet, and it can help monitor your progress.
Getting Good At Goal Setting
Measuring success
How are you going to measure success? Think how long it might take to achieve a specific goal and set a date for checking it. Tick if achieved or not by the review date. When a goal has been achieved, allow yourself a reward or treat, such as going to see a favourite film, buying a new CD, or going for a swim. Something for YOU - you deserve it! Do not reward yourself with food.
Support
Making changes is tough, and to be successful, you'll need support and encouragement. Where will you get your support from? It might be a friend, family member, your weight loss coach, or a group perhaps. Someone to say "Well done!" or "How's it going?" on a regular basis can make all the difference to your motivation and
confidence.
Planning ahead
It really is worth planning ahead. Think about possible barriers, or obstacles that might get in the way of making changes. Your food diary might help you with this. Once identified, think of ways to overcome them, and plan ahead.
What if things go wrong?
It's normal! There are bound to be times when other things get in the way of you achieving your goals: family pressures, busy periods at work, holidays, illness...
To get back on track:
* Remind yourself of the reasons for wanting to lose weight
* Look at what you've achieved so far
* Remember that a small lapse in your plan is not the end of the world
* Start keeping a food diary again
Which approach?
Feeling confident about setting some goals for change? Then go ahead. Use the information in this section, your diary and goal setting plan to make a start on the road to a healthier, trimmer you.
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