As an example, we'll use a common weight loss-related resolution:"I want to lose weight in the new year." Now let's adjust this goal using S.M.A.R.T. guidelines. Each letter stands for a different element.
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
Notice how the starting goal is adjusted for each element until the final goal is a S.M.A.R.T goal.
SPECIFIC
Avoid setting goals that are too broad. The first step in your goal-setting process is torefine your goal into a specific accomplishmentor milestone that you'd like to reach.
One way to help refine your goal is to speak to your dietitian to support your idea of what is achievable.
Keep in mind, however, that setting a goal to lose a certain amount of weight is specific, but it may not be realistic.
Try to think about a better way of measuring other than actual weight on the scales Maybe a certain piece of clothing you’d like to wear again, or a clothing size that is achievable in a certain time frame. So setting a specific behavioural goal may be a better approach. A weight-loss related behavioural goal mightinclude specific dietary changes or changes to your daily activity.
Adjusted resolution: "I will increase my daily activity by walking for 20–30 minutes every morning."
MEASURABLE
In order to track your progress during the weight loss surgery journey, the goal you set needs to be measurable. Define how you will measure your success as you move through your journey.
For example, some people who are trying to lose weight may choose to monitor theirBMI (body mass index).People who have access to body composition tools may choose to monitorbody fat percentage.
Adjusted resolution: "I will increase my daily activity by walking for 20–30 minutes every morning. I will track my progress by using my Fitbit tracker and check my dashboard once each week."
ATTAINABLE
To make your weight loss goal attainable, you should evaluate your past history with weight loss or habit changes.
For example, if you've never been able to lose more than 5kg, then a weight loss goal of 10kg might not be reasonable. Or if you've set a goal to exercise every day and you've never hit that goal for more than a few days, then a daily exercise goal is probably not attainable.
Remember that once you reach a goal, you can always set a new one. All goals should be challenging but they shouldn't be so difficult that they are turning your world to far upside down.
Start specific- but doable or you’ll just get fed up and overwhelmed.
Adjusted resolution: "I will increase my daily activity by walking for 20–30 minutes at least 4 days each week. I will track my progress by using my Fitbit tracker and check my dashboard once each week."
RELEVANT
Your goal needs to matter in your life.
Defining why the goal matters may help you stay motivated when complacency sets in. For example, if you visited your doctor at the beginning of your weight loss process, write down how weight loss will affect your health.
You might want to slim down to fit more comfortably in your clothes. Or you may want to reach a healthy weight in order to stay more active with your children or grandchildren.
Define how your goal is relevant in your life and remind yourself of these reasons when you are tempted to quit.
Adjusted resolution: "I will increase my daily activity by walking for 20–30 minutes at least 4 days each week. I will track my progress by using my Fitbit tracker and check my dashboard once each week. Increasing my activity level may help me to lose weight and reduce my risk of diabetes. It will also help me to move more comfortably when I go hiking with my friends."
