Setting Goals for Success

To maintain weight loss, it is important to set goals regarding your diet, exercise, and other lifestyle aspects. Goals should be: Your own. If your motives are because others want you to lose weight, it may not be sustained long-term. Positive. I will plan dinner menus with 10-20 grams of protein. NOT I will eat less junk food Specific. Rather than saying, I will exercise more, say I will exercise 4 times a week, after work for __ minutes each time. Achievable. Break your goal into small steps. I will wake up earlier to pack my gym bag, place it in the car, and exercise after work. Start slow and gradually increase your exercise. Time-specific. Select a date when you would like to complete the goal. By next month, I will lose __ pounds. Related to a reward. Rewards should NOT be food-related. I will get a manicure if I stay within my protein and water goals three times this week. It is important to have an environment that positively influences your behavior change. Antecedents, which are stimuli or cues, can trigger or not trigger behaviors. Example: Keeping a gym bag in your car, may be a cue for you to exercise. Not keeping high-fat, high-sugar foods at home can help prevent you from consuming those foods. Having friends and family that understand and support your behavior change can keep you on track. Write it down and keep it visible. Keep reminders of your goal in your car, on the refrigerator, and on the bathroom mirror. REMEMBER: You are making lifelong changes. Look at the progress you have already made and keep striving for success!