Today we have another guest blog post from Britney Kennedy of OnPoint Nutrition. Britney has been helping people meet their weight loss goals and is going to share how you can set up goals to change some of your eating habits so you can reach your goals as well!
S.M.A.R.T. 2016 Goal Setting
Although enthusiasm and determination are commendable, it may be unrealistic to change multiple habits and aspects of your life at one time. Improving your health and eating habits can consist of multiple goals. Focusing on one behavior at a time helps devote your time and energy to your most important challenges. Goal setting is a process that needs to be specific, measurable, attainable, realistic, and time-bound. In other words, be sure your goals are S.M.A.R.T.
Specific
When goals are specific, achieving them becomes much easier to navigate. Setting vague goals leads to frustration and little progress. For example, late night snacking is a common struggle I often discuss with clients. Instead of broadly stating, “I will stop snacking at night on unhealthy foods,” a more specific goal is, “I will replace my unhealthy evening snack with a piece of fruit.” In this example, we have identified the goal and specifically stated a solution. Improving an unhealthy habit is much easier than trying to eliminate it completely.
Measurable
A specific goal is also one that is measureable. Measurable goals are easy to organize and track. How do we track our new evening snacking success? By replacing an unhealthy evening snack with a fruit, your daily fruit intake increases by one. By measuring your daily fruit intake, you will be able to track your progress toward achieving your new goal.
Attainable
Your new goal needs to be attainable. Attainable can be thought of in two respects: “Is the goal physically possible,” and more importantly “How will I position myself to be successful.” Replacing an unhealthy evening snack with a piece of fruit is easier to achieve when fruit is readily available and unhealthy snacks are out of reach. Determining a specific time and day each week to go grocery shopping will make this goal much more attainable.
Realistic
The New Year brings, lofty goals and intentions to become a better version of our 2015 selves. Ambition is wonderful, but taking on more than you can handle can be disastrous. If your overall goal is to become healthier in 2016, the best way to achieve this is by making small changes, which can eventually build into large successes. Once you have mastered the art of healthy evening snacking, move on to replacing your unhealthy mid-afternoon snack with a second piece of fruit.
Time bound
The most important aspect of goal setting is measuring your progress and celebrating your success. There should be no “end” to your new goal. Ideally it will become a new habit. On average, it takes 66 days for a new habit to stick. (1) In the case of our new goal, “I will replace my unhealthy evening snack with a piece of fruit”, track your success over a two month period. At the end of the two months, reward yourself with a new article of clothing, day trip, or collectible. Avoid rewarding yourself with food, as this type of reward undermines your progress.
About OnPoint Nutrition
OnPoint Nutrition is a Philadelphia weight loss company committed to helping people lose weight through one-on-one virtual nutrition counseling. Our philosophy is based upon three core principles: nutrition education, active coaching, and long-term success. Our company is positioned as a “nutritionist-in-your-pocket” that delivers nutrition coaching virtually at a fraction of a cost of clinical or medical service. We are proud to offer a client centered approach to nutrition and lifestyle improvements.
References
1. http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html
2. Image courtesy of Stuart Miles at FreeDigitalPhotos.net
