We’ve all done it.  We decide to get healthy.  We’re going to eat better and exercise more.  We’re going to turn over a new leaf.  We’re going to stop eating junk food.  For me, my commitment to eating better and exercise usually lasts about 1.5 days or until I sniff out some fresh baked brownies whichever comes first.  If you read my weight loss story you know I’ve figured out how to resist those darn brownies at least some of the time.  So let’s chat about how to set healthy goals that we can actually stick with.  For easy reference I’ve created a graphic on the right that you can pin.

(The information on this blog should not be taken as medical advice.  You should always consult with your doctor or health care practitioner before beginning a new diet or exercise plan.)

S – Specific
Set specific goals.  Instead of deciding you need to drink more water set a goal to drink 80 oz a day.  Instead of saying you need to cut back on sugar, determine to eat 100g of carbs or less per day.  If you want to exercise more decide you’re going to exercise three times a week for 30 minutes.  Without specific goals it’s too easy to make little exceptions and fall right back into old patterns.

M – Measurable
Once you have your goals in place figure out how you’re going to measure your progress.  For many years I kept a food journal and wrote down everything I ate.  It might sound a little over the top, but it really helped make me more conscious of what I was putting in my mouth.  I also kept track of my water intake and exercise in that journal.  I still keep a daily food journal, but I’m a little more high tech now.  I use an app on my smart phone.  There are lots of great free apps out there.  I’m currently using My Fitness Pal.

A – Attainable
Make your goal something you can actually attain.  If you want to run a marathon, but you’ve never run before, don’t set a goal to run one by the end of the month. You’ll only end up discouraged and frustrated (and possibly injured).  Instead, make your goal to run a 5k by the end of the month.  If you’re like me it took quite a few years to develop unhealthy habits.  Don’t expect those habits to die easily over night.

R – Realistic
Realistic goals are ones you can actually visualize yourself reaching.  For example, I could set a goal to give up all sweets for a month.  But I know myself well enough to know that at this point in my life there’s not a chance in the world I would be able to reach that goal.  It’s just not realistic for me right now.  A better goal for me would be to only eat one sweet (cookie, piece of cake, etc.) twice a week.  That’s a little more realistic.

T – Time
Determine a specific amount of time to reach your goal.  I like to make goals last for a about a month.  It’s a long enough time to be a challenge and for me to see results.  But it isn’t so long that I feel like it’s impossible.

So let’s look at some sample goals that are SMART:

• Drink 80 oz of water every day for the next 30 days.
• Take a 30 minute walk three times a week for the next four weeks.
• Eat 100 grams of carbs or less each day for a month (use one of the smartphone apps to make this goal measurable).

Now I’m going to head off to set some goals of my own…well….maybe I’ll sneak a bite of those brownies one of the kids is making in the kitchen….and THEN I’ll work on those goals.