For many, ringing in a new year involves more than just a
countdown, fireworks and champagne. Many take this opportunity to improve bad
habits.
Unfortunately, resolution-makers often give up.
The failure to meet goals isn’t always from a lack of trying
or motivation. The wording of the goals can spell failure. Vague goals like “be
healthier” and “lose weight” mean different things to different people.
Goals should always be clear, concise and SMART: Specific,
Measureable, Attainable, Realistic and Timed. “Be healthier” can be revamped to
“eat five servings of fruits and vegetables every day for the next week” or
“decrease soda intake from four per day to one per day.”
The following tips can help you successfully achieve SMART
goals:
Focus on making smaller goals. Focus on small goals vs.
large goals. Losing five pounds is much more attainable than losing 30 pounds.
This is not to say that losing 30 pounds isn’t possible, but it is definitely a
long-term goal. Breaking big goals down into smaller steps can help you inch
towards the top. Losing 5 pounds of 30 is a success and means you are
definitely on track.
Focus on fewer goals at a time. Keep the list simple, no
more than three or four goals at a time. Being more active, losing excess
weight, getting organized and quitting smoking can all have positive effects.
However, making too many changes at once is usually not sustainable. Too many
goals can create unrealistic expectations, and slipping on just one can have a
snowball effect on the others. Meeting small goals will give you the confidence
to sustain them and move on to new ones.
Write down your goals and a defined time frame and game
plan. You can have long-term and short-term goals, but keep your focus on the
day to day. Writing things down can keep you from getting off track and losing
focus.
Recruit friends, family and even professional help. Tell
your friends and family your goals. They can be your cheerleader when your
motivation is low. An even better situation would be if they have similar
goals. A friendly competition may also help.
When it comes to revamping your weight loss goal, a registered
dietitian can help you determine the best course of action. There is a lot of
misinformation when it comes to nutrition and weight loss. Registered
dieticians use evidence-based practices to help develop personalized SMART
goals toward healthier eating for weight loss.
Focus on what you have accomplished, not what you haven’t.
Shortcomings are just goals that you haven’t met yet. While you may not be
quite down to one soda per day, you have decreased from four to two.
Reward yourself for a job well done. After meeting your
goals it’s time to reward yourself and reflect. Any step in the right direction
is better than stagnation no matter how small. Recognize that you are taking
control. When you’ve successfully met your SMART goal take some time for yourself,
take a relaxing bath, go on a day trip, take your dog to the park, go to a
concert or anything that makes you happy and reinforces your success.
Always celebrate the win and don’t stop there. Keep the
momentum. Don’t wait for another year before making new goals. Avoid rewarding
yourself with food. That is often how people get off track.
Remember, keep your New Year’s Resolutions SMART and watch
the small victories add to huge changes. Let 2016 be the best you yet.
For more information, registered dieticians are available by
calling 808-2232 or 808-3609 to make an appointment. For most nutrition
conditions, a referral is not needed.