Be SMART about weight loss

Be SMART about weight loss
Is losing weight among your resolutions for the new year? You're definitely not alone—losing weight is one of the most popular resolutions, year after year. But if you've had the opportunity to see the crowd at the gym the first Monday in January dwindle to a handful by mid-February, then you know making a resolution isn't enough. What you need is a goal—a SMART goal.

Get SMART
SMART first gained use in the early '80s to describe a way of framing goals as Specific, Measurable, Attainable, Relevant and Time-Bound. It's intended to help you make your objectives clear and actionable. Setting up a smart weight-loss goal instead of relying on a vague resolution could be just what you need to attain your goals in 2012. Let's take a look at how to create a smart goal:

Specific
First, your goal must be specific. Have you heard of the Five Ws of journalism? What, when, where, who, why (plus how)—these are the questions your goal has to answer.

Measurable
Your goal should also be measurable. Luckily, if there's one thing that's measurable, it's weight. Perhaps you want to lose a certain number of pounds, or dress sizes, or inches off your waist. Whatever it is, make sure you write it down. Losing 10 pounds or a dress size is a lot easier to measure than "looking good" or "getting in shape," after all.

Attainable
Perhaps the most important thing is to be realistic in your goals. Set a goal that's actually attainable in the time frame that you decide (about a pound a week is the maximum you should aim to lose for safe weight loss).

Relevant
Make your goal relevant to your life: why is losing weight important to you? It could be that you want simply to look better, or you could be trying to prevent or manage a medical condition. Whatever your reason is, include it in your goal.

Time-bound
Many of us do our best work when faced with a deadline, and the same applies to our goals. If your goal isn't bound to a specific time, you may not pursue it with the urgency and commitment you need to attain it. Do you want to lose 10 pounds by March 31, or do you want to lose 10 pounds "someday?"

As you think through the different criteria that make a SMART goal, you should see how creating a specific, measurable attainable, relevant, time-bound goal will help you reach it.

Once you have a goal in place, start brainstorming ideas for the steps you need to reach it, and choose one or two lifestyle changes to get started.

^* This article is for information purposes only and is not intended as health or nutrition advice. For more information please contact your health care specialist or nutritionist.