
How to Set a Successful Health, Fitness or Weight Loss Goal

Specific – Be as specific as possible when setting your goals/resolutions.
State what, when, where and how. Instead of “better stress management,” your goal should be “By March 15, 2016, I will take yoga classes 2 times per week and practice meditating for 20 minutes, 3 times a week.”
Measurable – Choose a goal with measurable progress.
Record your progress weekly or bi-monthly—the choice is yours. Seeing the progress helps to keep you motivated. If there is no progress, you can figure out why, and which obstacles you need to overcome to ensure progress. Also, make sure you are measuring what you want to see change in. If you want to change your body fat--measuring your weight will not be accurate. If you are managing your stress, keep track of often you are actually attending yoga and mediating, then measure things like how better you are sleeping.
Attainable – Choose a goal that is meaningful to YOU.
Set your own goal, rather than having someone else choose it. You are more likely to remain committed if it is something you truly want and it is important to you. Don't do it for anyone else.
Realistic – Choose a goal that is ambitious but not impossible to achieve.
Don’t set yourself up for failure. Your goal should motivate you, rather than discourage you. If it is too far-fetched you will be less likely to commit to it. It might be helpful to break large goals into smaller goals. For example, instead of attending yoga classes 5 days a week, 2 is more realistic to start with.
Time-based – Choose a designated time to complete your goal.
This makes the goal more concrete. Without a time limit you are less likely to commit and less likely to start taking action.
Most importantly, write your goal down! Sign and date the commitment to yourself to achieve the goal. Then post it somewhere visible to you every day to remind you of it. Reference: Norcross, et al. Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. J Clin Psych. 2002; 58: 4. By: Scarlett Full, in-house Registered Dietitian