There's an old Vedic Saying: If you eat standing up, death looks over your shoulder.

As I was preparing for the second week of our Fall River Valley Slimdown Challenge, an article popped up on my screen; a new report out via Reuters “Fat and getting fatter: U.S. obesity rates to soar by 2030”

The "F as in Fat" report from the Trust for America's Health and the Robert Wood Johnson Foundation paints a poor picture in which the Centers for Disease Control report that not only are 35.7% of adults now obese, but nearly 17% of children aged 2-19 are also considered obese.

Over the last year I have found that many local people have joined The Challenge because they have a goal to reach.  Sometimes that goal comes with a deadline (a wedding, pending surgery, a “big” birthday) and sometimes it’s just a moment in your life when it feels “right”.

Your goal could be to lose weight, to eat healthier, to become more fit, or all of the above. Well Congratulations! You’ve set a goal.  Now it’s time to write it down, because we are far more likely to stick to our goals if they are there, in black and white in front of us.

Ok, paper and pencil ready? First, start by thinking of your Long-Term Goal. Picture the effect it will have, how your life will be different, what you will be able to do differently, and how you think you will feel. Pin point your strategy and who will help you. Before you do anything else, write that goal down.   Most memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. By writing it down, it keeps the goal fresh and clear in your mind.

Next, create a timeline. This begins with a date, for our challengers that date was September 8^th, for you it may be tomorrow at 9am or next Monday.  Now you have Point A and Point B! What are the steps along the way that will take you from one to the other? Think of a series of short-term milestones you can use to the keep momentum going.   Maybe set weekly or monthly goals to move closer to the ultimate grand prize you have set for yourself. Milestones can also be achievements that have nothing to do with the scale. Maybe you get through an entire Spin or Boot Camp class effortlessly or you challenge yourself by signing up for a 5k, half-marathon or triathlon, something that you wouldn't have been able to do last year!

Finally, plan out the actions that will get you to your first milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.

Your achievable health goals should look and feel like this:

Realistic: Start off with a goal that isn't too ambitious, so you can experience the thrills of success sooner. Build toward bigger goals to keep your motivation high.

Specific: Make sure it can be measured and tracked.

Forgiving: Leave room for the "1 Step back, 2 Steps forward" principle to apply. Everybody is human and everyone makes mistakes and poor choices once in a while.

Crystal Clear: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused. Maybe it is an outfit you would like to wear, or a favorite actor or actress or better still, a friend or contemporary who depicts your ideal of healthy and fit.

Valuable: Keep reminding yourself why you want to succeed in the first place.

Challenging: What do you wish for? This is the goal that will hold your attention the most. There's no reason our wishes can't become our goals.

Rewarded: Every little bit of positive reinforcement helps. Do something nice for yourself not food related. Get a massage, a manicure, or enjoy something in nature.

Backed Up:  Prepare for the unknown with contingency plans before problems come up. Have options waiting that will help you stay consistent in the face of the unexpected.   Have the fridge loaded with healthy snacks and bring them to work to avoid temptation.  If you are going to change the way you eat, you have to change the way you think.

Happy Goal Setting!

The River Valley Slimdown is a 9 week “biggest loser” style program incorporating exercise, nutritional advice and support as well as incentives in the form of a cash jackpot and spot prizes.  The challenge also donates a percentage of it's proceeds to local charities. For more information or to join (there’s still time) contact Donna Scott: 860-961-4507