How to Set SMART Weight Loss Goal
Now that you have learnt about Goal Setting For Your Weight Loss Success, now we are going to talk about how to set a SMART goals.
SMART goals are: Specific, Measurable, Achievable, Realistic and Time-limited.
Specific Weight Loss Goal
You might decide to attend a gym class 3 times per week, or you might decide to stick to a certain number of calories per day (determined in consultation with your dietician).
When you have specific goals it is easier to notice when you have achieved them.
You could have a weekly goal (eg: 500 grams / 1 pound) or even fortnightly goal in mind for weight loss, and you need to celebrate those small but significant changes. If you think only about the end point/final goal weight, you may feel discouraged and possibly give up.
Measurable Weight Loss Goal
Along with using a scale, you can also measure changes by clothing size, or by noticing your clothes fitting you more loosely.
Another way is to use a tape measure to keep a record of changes. This helps keep people motivated.
Although it is quite possible that you might not lose weight every single week, this is quite a normal process for weight loss.
Achievable and Realistic Weight Loss Goal
It is far more beneficial for weight loss to be slow because you are more likely to keep the weight off in the long term.
If you are losing 500 grams/ 1 pound a week you are likely to be far more successful in keeping it off, than if you lose a lot of weight too quickly.
That is how people using “fad” diets end up yo-yo dieting because although they do lose weight fast initially, it is not sustainable to live on such a restricted calorie intake and they soon put all the weight back on ... and more.
The body needs time to adjust to the weight change.
Although it is tempting to want to see huge changes in the beginning, if you accept at the start that the process will be slow then you will achieve the results you want – and be able to maintain them. This is not a diet – it is a lifestyle change.
Time-Limited Weight Loss Goal
Again, have short-term goals and review them regularly rather than aiming just for the endpoint.
It is much easier to focus on losing the first 5kgs/10 pounds, and then review what you might need to do to work towards losing the next 5kgs/10 pounds, than being satisfied only when you havelost 50kgs/100 pounds.
This helps to keep people motivated.
Our Clinical Psychologist Can Help
The role of our Clinical Psychologist within the Transformed Weight Loss Program is to provide psychological tools to help you to achieve and maintain your weight loss goals.
These include learning how to recognise and challenge unhelpful/sabotaging thinking and behaviour so you can lose weight and keep it off.
We can help you to explore how to set appropriate goals, identify triggers and manage food cravings, tolerate uncomfortable feelings, and develop new habits.
Our approach is based on the principals of Cognitive Behavioural Therapy, which has been well supported by scientific evidence.