Step 4: Set a SMART goal

It’s time to start closing the gap between the NOW you and the NEW you. The first step in this process is to identify one small change you are ready and willing to make in the next 30 days that will help you move one step closer towards the NEW you.

Examples of small changes include:

• Starting to eat breakfast
• Walking on your treadmill
• Packing your lunch for work
• Eating more fruits and vegetables
• Drinking more water

Remember, the only way to achieve permanent weight loss is to make small, gradual and permanent changes to your lifestyle. The biggest mistake people make is attempting to change too much, too soon.

Create a S.M.A.R.T. goal

Now, we’ll show you how to transform your goal (step-by-step) into a SMART goal. A SMART goal is:

S – Specific
M – Measurable
A – Action-oriented
R – Realistic
T – Time-oriented

For this example we are going to assume that you want to start walking on your treadmill.

S – Specific

Add detail to your goal by answering: who, what, when, and where.

Example:

Next Monday and Wednesday (July 12th and 14th), I will walk on my treadmill at 7:00am.

M – Measurable

Quantify your goal by answering how much, how long and/or how often.

Example:

Next week, I will walk on my treadmill two days (Monday, July 12th and Wednesday, July 14th) for 15 minutes from 7:00-7:15am.

A goal must be measurable in order to track progress. If you can’t measure it, you won’t know when you’ve achieved it.

A – Action-oriented

Set a goal that is focused on actions instead of results.
The action in the above goal is walking.

Your actions will lead to results. Remember, you must change your behavior to change your weight.

R – Realistic

An unrealistic goal is just a dream.

T – Time-oriented

Set a goal that has a one-week time frame.
The start date is Monday and the end date is Sunday.

Look at the difference between your original goal and your new SMART goal.

Original goal: I will start walking on my treadmill.

SMART goal: Next week, I will walk on my treadmill two days (Monday, July 12th and Wednesday, July 14th) for 15 minutes from 7:00-7:15am.

“People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” ~Brian Tracy

Steps 5-8 will help you prepare for your start date.

Next Step
Step 5: Ask yourself some tough questions

1-Minute Weight Loss is a program that will help you gradually add movement to things you already do in a way that is easy, realistic, and convenient. Learn more...

Permanent Weight Loss 101 is a 10 step program that will help you achieve permanent weight loss the only way that works. Set small and effective goals, develop a solid plan to achieve your goals, and create the motivation necessary to stick with your plan. Learn more...