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Your Guide to SMART Goal Setting for Healthy Weight Loss

Hola Familia,

Is 2024 the year you will take control of your health and finally feel great in your own skin? If you're ready and determined, then consider this your sign that it's absolutely possible. Hi, I'm Deslie, a Holistic Health and Wellness Coach specializing in Holistic Whole Food Nutrition. I assist people like you in achieving their goals of looking and feeling better every day.

If the term "SMART Goals" makes your eyes glaze over, don't worry, I've got you covered! Creating SMART goals has been a game-changer for my clients, helping them stay focused week after week, despite any challenges or hiccups. And if you're still reading, I have a special gift for you. I've created a simple worksheet to kickstart your journey. Just fill it out and you're on your way. There's no need to buy, prep, or do any extra work to get started. This worksheet is tailor-made for those just beginning their health journey, acting like a coach right by your side, guiding you every step of the way.

What are SMART Goals?

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. They provide a clear roadmap for success. Let me provide a bit of context on why I use the SMART goal method with my clients. It's a proven strategy that helps in seeing real results.

Let's break down each component and see how they can specifically aid in weight loss:

Specific: This means your goal should be clear and precise. Instead of saying, "I want to lose weight," a specific goal would be, "I want to lose 10 pounds." This clarity helps in focusing your efforts and making it easier to plan your actions.

Measurable: A goal should have criteria for measuring progress. In the context of weight loss, this could mean tracking the number of pounds lost, measuring inches lost from your waist, or keeping a food diary to monitor your eating habits. Measurable goals help in tracking progress and keeping you motivated.

Achievable: Your goal should be realistic and attainable. While it's good to aim high, setting an unrealistic goal (like losing 30 pounds in a month) can lead to disappointment and demotivation. An achievable goal in weight loss might be losing 1-2 pounds per week, which is considered safe and sustainable by health experts.

Relevant: The goal should be important to you and fit with other aspects of your life. For instance, if improving health is a priority for you, setting a weight loss goal becomes more meaningful. It's also important to consider your lifestyle and daily routine when setting your goal to ensure it's relevant and important to you.

Time-bound: Your goal should have a deadline. This helps to create a sense of urgency and can motivate you to take action. For weight loss, you might set a goal to lose 10 pounds in 10 weeks. Having a specific time frame helps to keep you focused and working towards your goal.

Start by Reflecting on your ideal weight goal

To get started, I like to start by asking my clients what their ideal weight goal is. Maybe its 20 lbs, maybe its 50+ lbs. Whatever that number is, lets write it down, but keep it in the back of our minds because, although it is achievable, what we want to focus on now is to loose 1-2lbs per week. Sure, this may be slow play, but it’s the best journey towards sustainable and achievable weight loss. If you’ve ever dieted before and lost a bunch of weight in a short period of time, you know how quickly you can gain it all back. Baby steps is key. The ball may start off rolling slowly, but once you gain momentum, you’ll start to see those pounds melt away consistently, week after week.

Create a 6-Month Goal

Now that we established the pace, lets start by thinking of our 6 month goal. Since we are aiming towards 1-2lbs per week, this means that in 6 months, we can lose anywhere from 24 – 48 lbs. If you were to choose how many pounds you want to lose in 6 months what would it be? Would it be the lower end, 24 lbs (1 lbs lost per week), the highest end at 48 lbs (2 lbs lost per week), or somewhere in between? Choose a number that you can dedicate yourself to, without feeling overly stretched. Choose a realistic number that speaks to you personally.

6-Month SMART Goal Example:

Goal: By MM/DD/YY I will improve my health by losing (insert # of pounds) in 6 months through nutrition, exercise, better sleep, and stress management.

The Four Key Principles of Effective Weight Loss:

To reach your goal, you will be focusing on The Four Key Principles of Effective Weight Loss; nutrition, physical activity, sleep hygiene, and stress management. It's important to focus on these 4 areas. Trust me, they are all interconnected and if one principle is low, it will affect your progress. Reminder, we will not hit the ground running. Instead, every month we will focus on one small goal in each area to build on.

Month after month, you’ll build off the small micro habits that you’ve worked on in the previous month. This gradual approach ensures that the changes you make are sustainable and integrated into your lifestyle, rather than being overwhelming or fleeting. By taking it step by step, you're more likely to maintain your progress and see long-term results. Remember, the journey to weight loss is a marathon, not a sprint, and patience combined with consistent effort is key to achieving your goals.

Lets talk about the foundations of the key principles and examples of progression.

Nutrition:

Long-term Goal: Adopt the balanced plate method – 1/2 of your plate filled with non-starchy veggies, 1/4 with high-protein foods, 1/4 with starchy veggies or whole grain and 1 tablespoon of healthy fats and wholefood no refined sugar snacks with ½ you’re body weight in water consumption.

Monthly Goal example:

  • Month 1: Increase your protein consumption, make sure that every meal has a good protein source.

  • Month 2: Fill your plate with ½ non-starchy vegetables. Lunch and Dinner should include ½ non-starchy vegetables and ¼ lean protein.

  • Month 3: Incorporate ¼ starchy vegetables for lunch and dinner. Fill up with non-starchy vegetables and protein, then starchy vegetables.

  • Month 4: Eat only whole-foods or slightly processed fats. Ensure that every meal now has 1 tablespoon of wholefood fats.

  • Month 5: Incorporate whole-food no refined sugar snacks.

  • Month 6: Maintain the balanced plate method – 1/2 of your plate filled with non-starchy veggies, 1/4 with high-protein foods, 1/4 with starchy veggies or whole grain, and 1 tablespoon of healthy fats and whole-food no refined sugar snacks with ½ you’re body weight in water consumption.

Physical Activity:

Long-term Goal: 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Monthly Goal example:

  • Month 1: Go for a 15 min. walk, 5 days per week

  • Month 2: Increase walking to 30 min., 5 days per week.

  • Month 3: Go for a 30 min. walk, 4 days per week and 1 day, 30 min. of yoga

  • Month 4: Go for a 30 min. brisk walk, 3 days per week, 1 day, 30 min. of yoga and 1 day 30 min. of whole body strength training.

  • Month 5: Go for a 30 min. brisk walk, 2 days per week, 2 days, 30 min. of yoga and 1 day 30 min. of whole body strength training.

  • Month 6: Go for a 30 min. brisk walk, 2 days per week, 1 day, 30 min. of yoga and 2 days 30 min. of whole body strength training.

Sleep Hygiene:

Long-term Goal: Establish a regular sleep schedule, aiming for 7-8 hours per night.

Monthly Goal example:

Stress Management:

Long-term Goal: Practice 10 minutes of stress management techniques of you’re liking such as, Mindfulness Meditation, Yoga, Deep Breathing Exercises, Journaling, Nature Walks, Hobbies, Socializing, Aromatherapy, Gratitude Practice, etc.

Monthly Goal example:

These are only examples of what each month's goal progression can look like. Everyone is different and starts off with different goals. Adjust and personalize these goals to best match your level of activity and current habits.

Now, that you have an idea of what your 6 month road map may look like, let’s break down how you can apply SMART goals to your 6-month health plan, with monthly and weekly milestones.

Monthly Breakdown: 30-Day Goals

Let's break down your 6-month goal, into monthly increments. If you chose to lose 1lb per week when creating your 6th month goal, then your monthly goal is to lose 4 lbs. every 30 days. If it was to lose 2 lbs. per week, then your monthly goal is to lose 8 lbs. per week.

To create your 30-day SMART Goal, start by identifying your deadline, in date format, then the number of lbs. you would like to lose, followed by the specific action items for each of the Four Key Principles of Effective Weight Loss. For example, if today is the 1st of January, and you chose to lose 2 lbs. per week, your 30-day SMART Goal will be:

By January 30th, 2024, I will lose 8 lbs. by:

Nutrition: Increasing my protein consumption and making sure that every meal has a good protein source.

Physical Activity: Going for a 15-minute walk, 5 days per week.

Sleep Hygiene: Turning off all electronics 15 minutes before going to bed.

Stress Management: Dedicating 5 minutes of journaling, 2 times per week.

 

Notice that these goals are in 1st person, this is very intentional as writing goals in the first person reinforces a sense of personal ownership and responsibility for the goal. It's a declaration that the goal is yours, not someone else's expectation or imposition. This personalization can significantly increase your commitment and motivation to achieve the goal.

Make your goals more specific: when, where, what and who

Let’s incorporate a weekly goal for each of the Four Key Principles of Effective Weight Loss and be very specific in what we’ll do. Let's think about what, when, where, and who wherever applicable. In addition, let's add what your potential weight will be, to help track your progress as you move along. For example:

By January 30th, 2024, I will lose 8 lbs., bringing my weight down from 160 lbs. to 152 lbs. To achieve this goal:

Nutrition: I will increase my protein consumption at breakfast, lunch, and dinner each day, by including tofu, tempeh, eggs, salmon, chicken, and ground turkey.

Physical Activity: I will go for a 15-minute walk, 5 days per week, M-F at 3:30 pm in my neighborhood park.

Sleep Hygiene: I will turn off all electronics 15 minutes before going to bed at 9:30 pm each day of the week.

Stress Management: I will dedicate 5 minutes of journaling, 2 times per week upon waking, with a notebook and pen I leave by my bedside.

The Power of “I Will”

Notice the addition of "I will" to each statement. This is intentional. Including "I will" in your goals can significantly enhance their effectiveness. "I will" implies action. It shifts the goal from being a mere intention or a wish to something you are actively planning to do. This can help move from the planning stage to the execution stage more effectively. By stating "I will," you are essentially making a promise to yourself.

Lastly, don’t hesitate to add other weekly action items that you feel you need to incorporate, such as a daily water intake goal, a goal for grocery shopping, even a goal for mindful eating practices or setting aside time for relaxation and self-care. These personalized additions can significantly enhance your overall wellness journey.

I will drink 70 oz of water each day, which means filling my water bottle 3 times per day.

I will create a list and go grocery shopping every Sunday after breakfast and every Wednesday after picking up my daughter from school.


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 I hope you find this information helpful as you prepare for your health and wellness journey. In my experience as a Health Coach, SMART goals are an effective way to approach weight loss because they provide a clear, structured, and realistic path to follow. They help in breaking down the overwhelming task of losing weight into smaller, more manageable steps, making the journey towards a healthier weight both achievable and sustainable. I can’t stress this enough, small steps lead to big changes. Celebrate each milestone, and don't hesitate to adjust your goals as you progress. I’d love to hear about your journey and encourage you to share your progress. If you're looking for more personalized guidance, don't hesitate to reach out for a consultation.

Here's to a healthier, happier you!

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