Fit Or Fat: Nutrition and Exercise

Reach Your Diet Or Fitness Goal: Tips For Getting There

Posting Date: 05/14/2001

A goal unwritten is just a wish! Whether you want to lose weight, improve your eating, or get in shape, setting goals will help you get where you want to be. However, far-fetched goals may only lead to failure and disappointment. Learn how to make specific and realistic goals so that you can achieve your best. Take these simple steps and you'll be on your way to success!

1. Write each goal down.

2. The goal should be achievable -- create a goal that you can accomplish by just trying a little harder than usual.

3. You must be willing to do what is necessary for successful completion of the goal. Ask, "Am I willing to pay the price?"

4. Make certain the goals are your very own. Understand that the goal is important to you, and why you wish to make the change.

Use the SMART approach to goal setting. Create goals that are:

Specific ?- Is the goal definite and precise?
Measurable ?- How will achieving the goal be measured?
Action-oriented ?- What action(s) does the goal require?
Realistic ?- Is it a realistic goal based on your diet history, current fitness plan, etc.
Timed ?- What is the time frame for achieving the goal?

Here are some examples:

NOT specific: "I want to lose weight."
SPECIFIC: "I will exercise for 20 minutes, three days per week for the next six weeks."

NOT Measurable: "I want to eat less fat."
Measurable: "My goal was to reduce fat intake to 25 percent per day, but my dietary records shows that I reduced it to only 35 percent."

NOT Action-Oriented: "I want to lose 20 pounds and keep it off."
Action-Oriented: "To get my weight under control I will keep my fat intake at 25 percent or less per day, exercise aerobically three days per week, and strength train two days per week."

NOT Realistic: "I want to lose 20 pounds this month."
Realistic: "I?m going to add one more day of exercise to my schedule."

NOT Timed: "I want to start an exercise program."
TIMED: "I will go to the health club on Monday, Wednesday and Friday."

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