How to set SMART goals for successful weight loss

SMART goals
SMART goals for easy weight loss for women over 40s help define realistic and achievable goals to change your lifestyle and keep you motivated.

How do you know if your weight loss journey has been successful if you don’t know what you want to achieve?

The best way to get you heading in the right direction is to set a goal for success.

Success will mean different things to different people. How you define what success means to you can easily be defined using a method used more commonly in business scenarios.

S.M.A.R.T goal setting lets you define realistic, well-planned goals that will keep you motivated, stay focussed and ultimately stay on track.

What are S.M.A.R.T Goals
SMART goals

 

  • Specific – A good goal includes specific details. The first step is to define a specific milestone you want to reach. Avoid goals that are too broad. For example, a goal to lose some weight is not specific but a goal to lose 1 stone by losing 1.5 lbs a week is specific. You’re declaring what you will do, how you will do it.
  • Measurable – To determine if you have been successful at meeting your goal you need to be able to track and measure it. A goal of having a healthy diet is not easily measured. Yet a goal of eating 5 portions of fruit and veg and drinking 2 litres of water a day can be measured and tracked. You must define how you are going to measure your success so you know when and if you have met your objectives. This could be done by tracking weight lost, body measurements BMI, anything that is useful for your goal.
  • Achievable – An achievable goal is one that is realistic and that you can reasonably do, i.e. you have enough time and resources to achieve it. For example, if your goal is to lose 3lbs a week but you have never been able to achieve that previously then the goal is unrealistic. The same would be true if you said you wanted to lose 2 stone in a month. Whilst this may be possible using some sort of crash diet, it is not realistic to stick to and indeed healthy!
  • Relevant – Your goals need to be meaningful to you so that you stay motivated. Don’t set goals that someone else wants you to obtain. Try and determine what is most important to you, and then define your goals. This could be to slim to feel comfortable in swimwear on holiday, to reducing your weight to lower your blood pressure. Take something that is important and meaningful to you so that you have got reasons to continue when you are having a wobble. Use our guide to finding your reason why to help.

  • Time-limited – Each goal should have time-limit that you can reasonably reach your goal. For example, if you want to lose 1 stone, take into account what is achievable by you, and set your finish date. Giving yourself a time limit can motivate you to get started and stay on course.

How do you apply SMART goals to a weight loss plan

Let’s work through an example so that you cans how it works.

Here are my goals – I want to lose weight and become more active in 2019.

Specific – This goal is clearly too broad. It states what you would like to achieve but doesn’t give you any idea on what you specifically want to achieve. Would losing 7lbs be good enough or do you need to lose more.

Adjusted goals

  1. I want to lose 2 stone n 2019.
  2. I want to walk 55,000 steps a week in 2019.

Measurable – The goal now states details of what you want to achieve but to be able to track your progress you need to make the goal measurable. This now needs to include how you are going to track and measure your goal.

Adjusted goals

  1. I want to lose 2 stone in 2019. I will weigh myself weekly to track my progress.
  2. I want to walk 55,000 steps a week in 2019. I will track my progress weekly and track my steps using my iWatch, or some other tracking device.

Achievable – Now you know what you want to do and how you are going to track yourself to make sure you stay on course. You need to make sure that what you are asking of your self is realistic. Adjust your goal so that it becomes reasonable.

Adjusted goals

  1. I want to lose 2 stone in 2019. I will weigh myself weekly to track my progress. I will aim to lose 1-2 lbs a week. I will re-evaluate my target once I reach 1 stone.
  2. I want to walk 55,000 steps a week in 2019. I will track my progress weekly and track my steps using my iWatch, or some other tracking device. I will start at 45000 steps, increasing by 1000 each week, building up to 55,000. I will re-evaluate my target once I reach 50000 steps.

Relevant – Now you know what you are going to do and what is realistic to achieve, you need to define why the goals matter to you, so that you stay motivated.
Adjusted goals

  1. I want to lose 2 stone in 2019. I will weigh myself weekly to track my progress. I will aim to lose 1-2 lbs a week. I will re-evaluate my target once I reach 1 stone. Losing this weight and becoming more active will lower my blood pressure and cholesterol and lower the risk of me having to take medication.
  2. I want to walk 55,000 steps a week in 2019. I will track my progress weekly and track my steps using my iWatch, or some other tracking device. I will start at 45000 steps, increasing by 1000 each week, building up to 55,000. I will re-evaluate my target once I reach 50000 steps. Becoming more active will help me undertake more challenging walks with my friends and dogs.SMART goals

Time-limited – Each goal needs a reasonable time-frame for when you should reach it. Keep in mind what is considered a healthy rate of weight loss, which is 1-2 pinups a week.

Adjusted goals

  1. I want to lose 2 stone over the next 6 monhs. I will weigh myself weekly to track my progress. I will aim to lose 1-2 lbs a week. I will re-evaluate my target once I
    reach 1 stone at 3 months. Losing this weight and becoming more active will lower my blood pressure and cholesterol and lower the risk of me having to take medication.
  2. I want to walk 55,000 steps a week in 2019. I will track my progress weekly and track my steps using my iWatch, or some other tracking device. I will start at 45000 steps, increasing by 1000 each week, building up to 55,000. I will re-evaluate my target once I reach 50000 steps, at 3 months. Becoming more active will help me undertake more challenging walks with my friends and dogs.

Putting it into action

You may have guessed that the above goals are my aims for this year. I now just need to figure out How to make weight loss effortless for women over 40 to determine my weight loss process so that I can make this happen.

What are your goals for the coming year? Let me know in the comments below. 

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