2008 Woodie Awards
SMART goals needed to lose weight
Karen Leatherman
Issue date: 9/24/08 Section: Lifestyles
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Ahh, another New Year. 'Tis the time to start over and become that wonderful, productive and healthy person you were meant to be. However after a few months or even less, the enthusiasm to make changes begins to fade once we realize we can't change everything overnight and we get back into the same old routine. This is especially true when it comes to exercise and diet.
Do you want to make this year different? I am not going to suggest you get motivated. I believe you already are. However the initial will power is not enough to keep you motivated. If you want to be successful this year take few minutes right now, grab a piece of paper and let's get to work.
Step 1: What is your attitude toward fitness?
Most people look at exercise as punishment for eating poorly, painful, boring, impossible to continue for the long haul, or takes too much time. If any of these sound familiar to you, then try to examine each attitude with a new twist. Instead focus on exercise as a break from a stressful day, energizing, time out for yourself. The key to this step is to correct your thoughts the moment they occur.
Step 2: What are your goals?
The trick here is to write these down and put them somewhere you will see them everyday. These need to be specific. At this point I would be remiss as owner of the Fitness Forum if I didn't tell you to seek out a fitness professional to help you set smart goals.
Specific- If your goal is general, such as, "I want to get in shape." Well that is doomed to fail. Instead answer these questions. Why do you want to make this change? What are you going to do each day? When are you going to do it? Where are you going to do it? For instance, a more specific goal statement would be you are going to lose 30 pounds so your knees don't hurt so much. You are going to walk five days a week for 30 minutes first thing before work.
Measurable- You need to know where you are to set attainable goals. This is best done with a fitness professional. Many people hate this because it makes you look at where you are now. Step on that scale and get out that tape measure. Know what your metabolic rate and cardiovascular fitness level is. Record what you are eating now. Okay, I know you are saying, "I am out of shape. I don't need some skinny, fit person measuring me and telling me that I'm fat." The point is you need specific information you can measure to set target goals. If weight loss is your goal, record your daily food intake and exercise. There are several good online nutrition logs that make this easy.
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