Are you tired of setting health goals you never seem to achieve? Do you tend to fall off the wagon and go back to old habits within a few months?
If you answered yes to either of these questions then you’re not the only one! Yes, it’s true, many people are familiar with the classic New Year’s resolution that only tends to stick around until February (if it even lasts that long!).
But we’re here to help! In today’s blog, we discuss how to go about setting your health goals for the new year, and how to stick to them long-term.
4 Steps for Setting Health Goals you can Stick to
What is my long-term / big-picture goal i.e. my vision?
Example 1: “To eat healthier and exercise more”
Example 2: “To loose 40kg”
Once you have written down your vision, you have to work out what actual behaviours will put you on the path to achieving this.
Break it down further by using the SMART goal-setting model.
SMART stands for Specific, Measurable, Achievable, Relevant, Time-framed.
- Specific – What exactly will you be doing to achieve your vision?
- Measurable – How will you measure the achievement of your goal? For example: Keeping a log / diary of my exercise routine
- Achievable – Is it realistic for your lifestyle or are you being too ambitious? For example: If your goal is to run for 60 minutes 7 times per week and you don’t have a basic level of fitness to begin with, this can lead to non-compliance or an injury.
- Relevant – Are your goals relevant to your vision? Does it fit in with your values and priorities?
- Time-framed – How often are you going to carry out the behaviours? Is there a time-frame as to when you’re hoping to achieve your vision? Make sure the time-frame you have given yourself is realistic.
Examples of SMART Health goals include:
- To consume healthier foods by eating home cooked meals at least 5 times per week. Need some inspiration for healthy meals? Check out some of our recipes ideas here.
- Aim to exercise for 30 minutes at least 4 times per week (Monday, Wednesday, Saturday and Sunday). This could include brisk walking, swimming, going to a Pilates class or doing a strength training class.
Understand your ‘why’.
Why is it important for you to achieve this goal?
For example: I want to eat healthier and exercise more because I love the energy it gives me and the way I feel. Having more energy throughout the day allows me to be more productive and lead a life I am proud of.
Plan ahead and try to identify barriers and difficulties you may face which may make it difficult for you to stick to your goals.
|Common barriers||Possible solutions|
|Not enough time to cook or exercise||
|Too tired to exercise||
– Are you eating enough or are you constantly skipping meals?
– Are you hydrated?
– Are you taking your supplements, and are you up-to-date with your blood test check-up?
– Are you getting a good night’s rest?
|Social pressures to eat out with friends||
|Stress or emotional eating||
Need Help Achieving a Healthy Lifestyle?
Here at the Brisbane Obesity Clinic, we are so excited to continue helping you along your journey towards a healthier lifestyle.
Call us on (07) 3871 2277 if you would like more personalised advice on goal setting, and share some of your new year’s goals for 2022 below!