Setting Goals and Staying Motivated

So, you have set a new and exciting goal! That's amazing! Good for you! The first week seems great, there is a couple of obstacles, but nothing you cannot overcome. Week two comes and you completed most of the things you set out to do! Woo hoo! You are incredible! Then, week three approaches and life happens... those healthy habits you have started just go flying out of the window. Week four comes and goes and you feel guilty for not being better at staying motivated. Has this ever happened to you? What are some steps that you can take to make sure this does not happen again?

START WITH GOAL SETTING

People generally have some common goals: get fit, lose weight, eat better. But the first step to reaching those goal has to be more than a desire. We have to put some thought into them

1. Identify your main priorities

     Lose weight, be more active, gain muscle, include certain food groups you once avoided

2. Do not be afraid to tackle multiple goals

3. Know your motivation behind your goals (WHY)

          If you know the why behind the goal, then you are more likely to stick with it

     4. Make sure your goals are S.M.A.R.T.

          (Specific, Measurable, Achievable, Realistic, Timely)

     5. Think short-term to make your goals more manageable

          Set new goals when old ones are achieved!

EXAMPLES OF SMART GOALS

Desire: Be more physically active

Smart Goal: I will participate in physical activity for 30 minutes a day, 3 times per week, for 3 months

Not smart: I will participate in 90 minutes of activity per day


Desire: Eat better

Smart Goal: I will eat 2 servings of fruit and 3 servings of vegetables for the next week

Not smart: I will not eat anything else but fruits and vegetables this week


Desire: Lose Weight

Smart Goal: I will only eat restaurant meals one time per week for 2 months. 

Not smart: I will stop eating out

HOW TO STAY MOTIVATED

Once your smart goal are in place and you are starting on your new ways, how are you supposed to keep the momentum going

1. Find an accountability partner

    Do you need a walking buddy? Is there a co-worker that you can trade off with to bring a healthy lunch? What about seeking out a personal trainer? 

2. Keep Records

    Keeping a journal helps most people stay the course. Journals can be for any of your existing goals. Journal for exercise, weight, meals, sleep, stress, etc. 

3. Set Appropriate Rewards

    Achieving goals should be celebrated! However, make sure that you celebrate with something that does not completely derail your goals. For example, treating yourself to a new outfit for reaching 
weight loss goal is a great idea. Treating yourself with a weekend to splurge at your favorite  
restaurants may put you back where you started from.

4. Remember Your Why

   We all have bad days, days where we are not at our best. One those days it is especially important to remember your WHY. What the reasoning to begin this journey in the first place. Are you trying to look and feel better, are you trying to overcome a health condition, do you just want to make it around the block without getting out of breath, or are you training for a marathon. Your why is what can re-focus on your goal.


We all have desires of what we want for ourselves. Today is the day to start making changes for the better. Do you need help getting started or some accountability along the way?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting

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