It’s time to think about your own goals. If you haven’t already looked at the Healthy Weight Healthy You Goal setting and Motivation pages, you might want to have a look through those first to help you with setting your goals.
We recommend focusing on either 1, 2, or 3 goals. Answer the questions below to get started - Don’t forget to keep the values you identified in mind as you go!
Choose a highly motivating goal, such as healthy weight loss for a new look, time off, or a social event. Make sure you have a clear image in your head about what success looks and feels like. This is what will motivate you to make changes and stick to them.
My SMART goal:
- Specific - Make your goal as specific as possible. What exactly do you want to achieve?
- Measurable – Identify a way to measure your progress whilst working towards your goal. How will you know when you’ve achieved it?
- Achievable – Your goal should be just out of reach but not out of sight. Is your goal challenging but doable?
- Relevant – Think about your values. Is this something that will really make a difference to your life?
- Time-bound – Set a time by which you would like to achieve your goal. By when do you want to achieve it?
My short-term goals
Set yourself up for success with achievable goals that easily fit into your lifestyle where you feel in control. These may help boost your confidence and motivate you to continue.
Change one thing / healthier habits
Think about something you do regularly that might contribute to your weight. Could you turn it into a healthier habit by changing one thing? For example, if you eat late-night snacks, could you change the snacks to healthier options? Could you go for a walk and listen to a podcast instead of watching TV?
Remember, these are your bite-sized chunks – try to make them as specific as possible. For example:
- I will drink 6-8 glasses of water a day.
- I will walk with friends 3 times a week for 30 minutes.
- I will choose the healthier option when eating out or ordering in.
What might get in my way?
Look at your long-term goal and the shorter bite-sized goals you’ve just written down. Spend some time thinking about what might get in your way.
Overcoming barriers
Now think about what you can do to overcome those barriers.
You may have a particular food or drink that is your ‘quick fix’ for difficult times or boosting your energy. Identify your triggers, e.g., stress, boredom, or low mood, and find healthier ways to deal with them. Perhaps you could try going for a walk, calling a friend for a chat, or taking up a new relaxing hobby. It may help to write these down:
If _____________________________________ happens,
then I plan to __________________________________.
You can find healthier, great-tasting alternatives for some of your favourite food and drinks, reduce the portion sizes, or reduce how often you have them.
Think of getting support from friends and family. It may help to talk to them about your goals and values so that they know how to support you on your journey. You could ask them to give you positive feedback to help encourage you. Invite them to join you in fun and healthy activities. You may find they want to join you in maintaining healthy changes.
Review and renew!
It’s important to review your goals regularly; this might be weekly or monthly, depending on your goals. Ask yourself, am I making progress? If I’m not, why not? Is there something you can change to make your goal more realistic or easier for you to achieve?
Remember to think about why you are doing this and how you want to feel, e.g., more like 'you'.
Continue your journey
Click on the next page Weight maintenance to continue your journey.
