By Lizzie Streit, MS, RDN, LD 

Many people use the start of a new year to develop new health goals. Even though the transition from 2020 to 2021 may feel different than usual, it’s still an opportunity to do just that. Let’s leave the negative mindset of 2020 behind, and embrace 2021 with open arms. 

Goal setting is an important aspect of losing weight and getting healthy. Accomplishing your goals will inspire you to keep challenging yourself and making progress.  

However, it’s important to set goals that are realistic and specific and not too broad or vague. Here’s how to set SMART goals. 

What are SMART goals? 

SMART stands for the aspects of a good goal: 

• Specific: Your goal should have specific details about what, why, and how. 

• Measurable: Include a measurable outcome. 

• Attainable: Can you personally attain the goal? Make sure that accomplishing the goal is dependent on your own actions and not someone else’s. 

• Relevant: Think of each one of your goals as part of a bigger picture. Will accomplishing a goal have an effect on your overall goals of losing weight or reducing blood pressure, for example? 

• Time-bound: Identify a specific time frame for your goals, and make sure it’s realistic. 

Some examples of SMART goals and the themes they address include: 

• Movement: I will get 10,000 steps per day, as tracked by my watch or step counter. 

• Healthy eating: I will eat three different vegetables every day. 

• Stress reduction: I will meditate for 10 minutes every day, using my meditation phone app. 

• Healthy eating: I will swap my afternoon soda with flavored La Croix at least three times per week. 

• Health metrics: I will lower my blood pressure to the normal range after six months of my diet and exercise changes. 

• Weight loss: I will fit into my favorite pair of jeans within six months of my diet and exercise changes. 

Long-term vs. Short-term Goals 

When setting goals, it’s important to look at the short term as well as the big picture. Short-term goals should be stepping stones for what you want to achieve in the long term.  

For example, if you have a long-term goal of hitting 20,000 steps per day, but you’re only averaging 4,000 steps right now, set a few short-term goals to achieve 20,000 steps. Aim to walk 5,000 steps per day within two weeks, followed by 10,000, 15,000, and 20,000 steps in their own specific time periods. 

Tips for Achieving SMART Goals

Now that you know how to come up with SMART goals, don’t just set them and forget about them. Keep your goals visible, so that you don’t lose focus. Write your goals down on a whiteboard or piece of paper to put on your fridge, make them into an image and set it as your computer desktop, or display them on a post-it note that you put on your mirror or dresser. 

Note from Healthy For Life Meals: If eating better is one of your goals in 2021, we can help you achieve it. The biggest obstacle in attaining healthy eating goals is consistent planning and preparation. Let our professional team do the planning and preparation, so all you need to focus on is eating and enjoying in order to achieve your goals. Check out next week’s menu and place your order today.