The SMART way to stick to your weight loss resolution
So, now January is over how many of those resolutions you made after Christmas are you sticking to?
You may be one of the few strong willed people who managed to succeed, but probably not. So why do we always fail to stick to our resolutions? Probably because they are simply too unrealistic.
Let's talk about setting realistic goals, sticking to them and ultimately seeing the results we want.
Our goals need to be SMART – 'what does that mean?'
S = Specific, Significant.
M= Measured, Meaningful.
A= Achievable, Acceptable.
R= Realistic, Reasonable.
T= Timed, Track able.
Specific.
When we say we want to lose weight, do more exercise or cut down on our drinking, these goals are not specific enough.
Instead, we need to give ourselves clear guidelines that we are ultimately more likely to stick to. For example 'I want to loose X stone' or 'I am going to start to walk to work 2 days of the week' or 'I am only going to have one drink with my meal in the evening'.
These goals need to be well defined so that you know exactly what you are doing.
Challenge yourself, there are plenty of events out there you could enter. Half marathons. Local 10k races shorter 5k runs such as the race for life.
Measured.
In order for you to be motivated by your results, you need to keep track of your progress. This can be as simple as weighing yourself and taking measurements before you start then regularly repeating and tracking your progress, (every fortnight is good).
Whether it may be 1 unit of alcohol per day or a walk/run for 15 minutes each day. By measuring your progress, you are able to feel more motivated, so write it down.
Better still, get together with a partner or friend and agree to weigh each other each week. As well as support this should provide you with a bit of healthy competition.
Achievable.
By making your goals achievable or attainable, you are more likely to succeed.
Can you realistically stick to those goals? Because if you can't and you fail, you will be left feeling worse than before you started.
Make them achevieable. Start with small steps, say loose 1lb per week or as I said earlier cut your alcohol intake down to 1 unit per day, walk/run for 15 minutes twice a week.
Realistic.
Madonna has a chef, personal trainer, personal yoga teacher, lots of time and let's not forget, money. Therefore, to look at other people and expect to be able to emulate them is only going to end in disaster and make you feel terrible. She may be able to eat all types of weird and wonderful foods to help her stay in shape and put herself through 4 hours a day of gruelling exercise because she doesn't have to get the kids to school, go to work, come home at 6pm to cook tea, bath kids and crash out on the sofa exhausted at 9pm. It's no wonder people say they can't find time to exercise.
Make your goals relevant to you. If you think that you are likely to be able to go for a 15 minute walk/run most weekends then that's where you start. Once you are enjoying it and starting to see some results, you are more likely to find time to fit in a few other sessions during the week.
Timed.
Whatever your goal, you need to give yourself a finish line, without this you will keep on telling yourself 'just one more week'.
Aim to give yourself a short term and long term goal and time them. Then at points during this period keep assessing your progress, for example regularly weigh yourself, take measurements. Too long will affect your performance, too little time and you won't give yourself enough time to see results and it will turn into yet another 'fad'.
So how would your GOALS look if we applied the SMART principle?
'I want to lose weight and tone up'.
Or the SMART way
S= I want to lose X stone and run the race for life with my sister who was always the fit slim one.
M= I have taken my weight and measurements now and I will take them again every fortnight.
A= I want to lose 1lb per week and 1 inch off my waist by the end of the month.
R= I will start walking for 15 - 20 minutes 3 times per week and do some exercises at home with a fitness DVD.
T= I will have achieved my goals in 3 months time.
Your goals could be anything but by making them 'SMART' you are really going to succeed.
If you would like more advice on diet, exercise and lifestyle issues please email me on clarewhitehouse@uwclub.net.
