With the start of a new year, it’s a good time to sit down and write out your new years resolutions and goals.

You want to set SMART goals.
S: specific
M: measurable
A: attainable
R: realistic
T: time specific

Here are some tips when you are writing down your SMART goals down:

Look at the big picture first. (What are your health/ fitness/ weight/ financial/education/family goals in a specific amount of time- 1, 5, 10 years down the line?)
Set smaller goals for what you would like to accomplish 1, 2 3, 6 months
Have a to-do list
Use a calendar
Set performance goals for yourself (ie: lifting weights, weight loss) that will motivate you. Write down WHY it is important for you
Always have an action plan
Stick with it! By telling your family and friends-you will have someone to stay accountable to and keep you motivated

An example of a smart goal is this: Jane wants to lose 50 pounds.
Realistic weight loss is 1-2 pounds per week. At that rate, Jane would need 7-12 months to lose 50 pounds. We need to break this up into 1 month, 3 month and 6 month minigoals.
1. In one month, Jane will lose 5 pounds.
2. In 3 months, Jane will lose 15 pounds.
3. In 6 months, Jane will lose 30 pounds.
4. In 12 months, Jane will lose 50 pounds.

The next step is to have a plan. How is Jane going to lose this weight?
1. Nutrition is 70% of weight loss. Jane is going to follow her meal plan, measure out her food and be consistent with her eating.
2. Hydration is an important part of weight loss. Many times people mistake hunger for thirst. Most people don’t consume enough water throughout the day. A good rule of thumb is 80 ounces of water per DAY (about 4 big water bottles).
3. Exercise plays another crucial part in the weight loss process. Jane is going to incorporate strength training and cardiovascular training into her routine 3-4 days a week. On her “off” days, she is going to remain active by going for a walk or doing some type of sport/activity that she likes.
4. Accountability is another key component to weight loss. Jane needs to write a food log and check in with a friend, coworker, personal trainer or registered dietitian to keep herself on track.

Here is a handout explaining this information.