Healthy Goal Setting For 2016

This is a reference from 3 years ago, but it is still very applicable today.

Do you want to improve your health in 2016? Unfortunately, research by Richard Wiseman from the University of Bristol showed that 88% of those who set resolutions fail. But your goals don’t have to fall by the wayside.

5 Common Health Related Goals:
1. Losing weight
2. Getting in better cardiovascular shape
3. Improving muscle tone or increasing muscle mass
4. Improving your diet by eating more healthy foods
5. Cutting back or eliminating vices, such as tobacco or alcohol

There can be many other related goals, such as getting your total cholesterol under 200 mg/dL, or getting your body fat below 15%.

Being realistic in your goal setting and having a game plan is vital. Wishful thinking has rarely gets the job done.

Try following simple goal-setting tips known as S.M.A.R.T (by George T. Doran):

S – Specific: The goal should state exactly what you want to accomplish. For example, rather than stating, “I want to lose weight,” try something more specific like, “I want to lose 10 pounds.”

M – Measurable: The goal should be set up so you can evaluate the progress. With weight loss goals, the measurable factor might be something like, “I want to fit into that size 8 dress from last year or those 34-inch-waist pants.”

A – Attainable: The goal should be possible. This doesn’t mean you should make the goal too easy, but you definitely don’t want to make the goal too difficult, creating frustration. An attainable goal is one that should be motivating, challenging and doable.

R – Realistic: The goal should be in line with your lifestyle, needs and abilities. For example, someone with a knee injury who is trying to lose weight should probably not choose a sprinting routine. A better approach would be choosing an activity or exercise equipment that keeps that particular limitation in mind, such as swimming, biking or using an elliptical trainer.

T – Time-based: The goal should include a specific date of completion, with mini-deadlines along the way. For example, “I want to achieve my goal of losing 10 pounds by March 31, 2016.”

Keeping all the above in mind, WRITE DOWN all your short term, long term goals and ultimate goals and revise them periodically, for example every month. Keep the list somewhere handy that will see it often and remind you to stick to your goals. Every time you reach a goal, you can reward yourself. Just make sure that your reward doesn’t set you back on your quest.

Having a support system is important to keep you on track and encourage you when slip-ups happen. You are human and it’s OK to fall off the wagon, just remember to forgive yourself and get right back on the program.

Can’t do it alone? It helps to have a “coach”. Your significant other, family member, friend or co-worker might be perfect for the job. It helps to make it a two way street and reciprocate by helping your coach to also achieve their goals too.

There are also plenty of online resources to achieve your goals, including community chat rooms and blogs, where you can share your accomplishments, struggles and help motivate others. A simple Google search will yield a wealth of resources and you can choose a site that’s most suitable to your needs. Three sites you might want to check out are healthwage.com, weightlossbuddy.com and weightview.com.

Please keep in mind your goal is not an all out sprint, it is a journey that should be enjoyed. Slow and steady can win that race, so take your time, do it gradually, at your own pace and you will end up with a lifestyle change and success!

These goals are truly lifestyle changes that should not be looked at as temporary inconveniences, but the way you intend to do things in the future. If you make it work and not fun, if you just tolerate it and don’t embrace it, you will fail in the long run. Don’t look at a new way of eating as a “diet”, look at it as the way you want to eat from now on, not the way you have to.

When you reach your ultimate goal, you then need to come up with a game plan as far as how you will maintain that goal.

As always, work with your physician to safely address your unique health situation.

I wish you success in your goal setting and a very happy and healthy 2016!

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