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MSANITAL Posts: 8,043
12/30/12 5:33 A

Thank you so much everone.. I feel much better and I feel I can do this .. the right way..

Happy New Year....

DRAGONCHILDE SparkPoints: (60,917)
Fitness Minutes: (15,360)
Posts: 9,709
12/29/12 12:22 P

The trick is to be *specific.* You have some worthy goals here, but I think what you need to do is break them down, and be more specific with the little pieces you need to get there.

Let's start with this:

"my goal is to eat healthy, work out"

Well, that's pretty hard to quantify! How do you know when you've reached that goal?

Okay, so let's make some specific changes to your goal:

"I will make half of every plate vegetables/fruit."
"I will switch out simple carbs like white bread for complex carbs like whole wheat bread."
"I will stay in my calorie range every day."
"I will weigh and measure every bite of food I take and track them accurately in my nutrition tracker."

And for working out:

"I will walk for at least 10 minutes per day, every day."
"I will do 10 minutes of strength training 3 times per week."
"I will exercise for 30 minutes a day, 3 times per week."

Something like that! You need specific things... not just weight goals, which are largely out of your control. Everyone can say "I will eat healthy", but by not quantifying how they'll DO that, they don't have a specific goal that they can say "I did it!" with!

PLus, non-specific goals set you up for failure, because they make you think you have to make it "all or nothing." "Eating healthy" for example, doesn't include things like treats and sweets... something that you can have while setting up a healthy lifestyle. But "Half a plate of vegetables" leaves room for gravy on your mashed potatoes. :)

DROPCONE Posts: 1,592
12/29/12 11:11 A

You're not stupid! SMART goals really can be challenging to develop. I have trouble with creating goals that are specific enough to create measures for & I've had to adjust my expectations about "realistic" and "timely" constantly. I think that's part of the value of the method. It seems to me you are doing well so far!

It helps me view the acronym as sort of the structure of a one-sentence goal, and I make lists & journal about it for a bit. Eventually my initial statement like "Exercise more" changes to "Add 10 minutes of strength training to my cardio workouts so each area is worked twice per week, do this for six weeks". Or even "Make appointment with personal trainer at gym to develop realistic strength training program".

So, it kind of depends on what exactly you mean by "shake things up". There are lots of things you can do. I find that fitness goals (for instance, run a 5K, or learn a martial art) are easier than weight loss goals for the whole specific/measurable/timely thing, because my body chemistry isn't under my conscious control.

Congratulations on your weight loss so far, though! You must be doing something right!

MSANITAL Posts: 8,043
12/29/12 10:21 A

Ok, I do not want to sound stupid or anything but I am really having a hard time setting SMART goals I know what it SMART stands for but I think what my problem is putting them in order.. I mean yea my goal is to get to 180 lbs I have 60 more to go.. I know it is a slow process and I am ok with it.. I have lost 98 so far it has taken almost 3 years but I have come such a long way..
so with the New Year I want to shake it up and put some new stuff into action.. and yea my goal is to eat healthy, work out.. and spark is there anything more I should be doing or NOT doing??
would like some suggestions.. thanks
and Happy New Year...

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