ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Setting a SMART Goal - Tips for Weight Loss

Updated on August 13, 2015

Have you written down your goal in your day planner?

See results
Source
Mass Communication Specialist Seaman Matthew Patton, 21, of Oakland, Calif., performs raised pushups during a fitness enhancement program (FEP) workout in the hangar bay of USS Kitty Hawk (CV 63).
Mass Communication Specialist Seaman Matthew Patton, 21, of Oakland, Calif., performs raised pushups during a fitness enhancement program (FEP) workout in the hangar bay of USS Kitty Hawk (CV 63). | Source

If you just got in your car and said, “I'm going to Houston,” you may or may not get there depending on if you know how to get there, how close you are, if you have the gas or a reliable car, etc. It works the same way with weight loss. The clearer you can visualize your destination and the path to get there, the more likely you are to succeed. Is it realistic for you to get where you're aiming, and is it even healthy? If you aren't sure what weight is healthy for you- read my hub, What Should I Weigh? Your goals should be SMART- that is, they should be Specific, Measurable, Attainable, Relevant, and Time-bound.

Specific

Your goal should answer those old questions you learned in English class- Who, What, When, Where, Why, and How.

Measurable

Instead of just saying you want to lose weight- decide how many pounds or how many inches. You should be able to track your progress and know when you've accomplished your goal.

Attainable

It is realistic to lose 1 to3 pounds a week from diet and exercise. If you are working with a dietician or personal trainer, they may be able to help you lose more than this, especially if your beginning weight is higher and the benefits outweigh the risks. Your ultimate goal may be larger but you shouldn't focus on losing more than 10% of your current weight at a time. Many smaller goals are more attainable than one large goal.

Relevant

Cutting soda is great, but if you only drink one can a day, it's not going to make a real impact within your goal time frame. If you eat fried foods most days- that's where to substitute something healthier. There is no single diet or exercise program that works for everyone because all of our tastes and habits are unique. Don't just follow what some generic plan tells you to do- make it matter to you. It is also important that you WANT to lose this weight, really and truly. Not just that you want the weight to be gone but that you want to go through the work of losing it. Why do you want to lose? Are you trying to fit into a wedding dress or bathing suit? Feel more comfortable in your clothes? Keep up with your kids/grandchildren? For help, read my hubs, No Excuses- Finding Your Motivation for Weight Loss, and How to be a Stronger Person Inside and Out.

Time-bound

Set a date. Put it on the calendar. (If its written down, you are more accountable and you can look back to it for motivation. Otherwise, its too easy to "forget" or cheat and lose sight of your goal.) As long as you've been honest with the rest of your goal setting, and you stick to it, you will achieve it. This isn't just the date you want to achieve your goal though, you're also committing how many days in a week you're going to exercise.

Source

Example

“Amy wants to lose 20 lbs in 2 months by walking/jogging 30 minutes on her treadmill 5 times a week and instead of eating fast food every day, she's going to limit eating out to once weekly, because she wants to look good in a bathing suit this summer”

Specific: Who? Amy What? Wants to lose 20 lbs. When? In 2 months. Where? On treadmill. Why? To look good in a bathing suit this summer. How? By walking/jogging 30 minutes, 5 times a week and limiting fast food.

Measurable: 20 lbs. 2 months.

Attainable: 2-3 lbs/wk is attainable. Amy currently weighs 205, so 20 lbs is an ok first step (10% of her current weight)

Relevant: She usually eats most of her meals in her car after pulling through a drive thru. If she took the time to buy groceries and prepare meals, she knows what a healthy meal looks like and she enjoys eating that way. To keep her going, she will reward herself for successful weeks by following the advice in my hub, The Best Fast Food for a Diet.

Time-bound: 2 months to lose 20 lbs. Walking/jogging 5 times a week.

I have also found that setting an immediate SMART goal, a larger one, and an ultimate one can help as well. For example, you might set a goal for this month, then a goal for 4 months from now, then your dream goal. This helps you keep what you're doing now in line with where you intend to be in the future.

If you found this information helpful, please use the Share button below to pass it on, as someone else may find it helpful. That's why I write every hub I write- what good is a gift in your pocket when you can share it with others?

Thanks for Reading!

If you like this hub, please click here to share it.

I love hearing your feedback, or suggestions for what I should cover next, so PLEASE leave me a comment below.

If you have questions, comment below. I do read and respond! It's always an open discussion in my hubs :)

Be sure to follow me on Hubpages for new articles!

You can follow me on Facebook at:

facebook.com/yourcoachmatt
and
facebook.com/iqpawf

And on Twitter @yourcoachmatt

For information about personal coaching, book your free consultation from the 'Book Now' tab at fb.com/yourcoachmatt. Limited spaces available!

Comments

    0 of 8192 characters used
    Post Comment

    • Matthew Ryczko profile imageAUTHOR

      Matthew Ryczko 

      6 years ago from Ohio

      Thank you Marcy! I'm so glad you liked this article (:

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 

      6 years ago from Planet Earth

      I like the way you organized this into manageable steps! Great job! Voted up and useful!

    • Matthew Ryczko profile imageAUTHOR

      Matthew Ryczko 

      6 years ago from Ohio

      Thanks Robin! I'm glad you found this information useful (:

    • profile image

      Robin Kemp 

      6 years ago

      You have given some specific strategies for weight loss. Your hub is clear and to the point. Thank you.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)