How To Set a S.M.A.R.T. Goal

Wouldn’t it be so nice if we could just toss our junk food out the window, hop on the treadmill and get the weight loss results we wanted? Sadly, it’s a little more complicated than that for most of us. That’s why a successful weight loss journey starts with setting a goal and determining a plan of action. Setting goals can be the most crucial step for success. How do you start… getting started? By making a SMART goal. Goals that are Specific, Measurable, Attainable, Realistic, and Time-bound (SMART). Saying, “I want to lose weight,” is only a desire. A SMART goal creates a clear objective. Here’s an example:

“I want to lose weight so I can be healthier physically and mentally.” 

This is an admirable statement, but a bad goal. It’s too vague and lacks direction or a plan of action. A SMART goal sounds more like this– “I want to lose 5 lbs. in thirty days, that’s June 29th.” Let’s break it down:

Specific: “5 lbs.” is much clearer and more specific than “lose weight”.

Measurable: You can compare your weight on Day 1 to your weight on Day 30.

Attainable: The focus is on the accomplishment of losing 5 pounds within 30 days. 5 lbs. in a month is easier to grasp (and achieve) than a bigger number like 30 lbs. 

Realistic: The average weight loss when using a plan is 1.5-2 pounds per week, so it’s realistic that you could lose 5 lbs. in a month. 

Time-bound: By giving yourself a deadline, you hold yourself accountable and will most likely work harder and more diligently toward your goal. Anyone can set goals, but if it lacks realistic timing, you’re less likely to succeed.


Plan of Action

Once you’ve made your SMART goal, it’s time to create a plan of action. What steps will you take to meet this weight loss goal of 5 pounds in 30 days?

That’s where we come in. Our team at Weigh to Wellness in Birmingham, AL, will help you set up a weight loss program specifically for you and your needs. After meeting with your Weigh to Wellness team and determining if you want to use our products, you can identify 2-3 bad habits and work on those first. These essentially become smaller “goals” that will help you achieve your main goal of weight loss. Let’s look individually at the SMART acronym and how to change our smaller habit-changing goals into more successful ones.



Good goal: I will eat fewer calories almost every day of the week.

Better goal: After talking with my Weigh to Wellness team, I will eat ______ amount of calories 6 days a week. 



Good: I will run more often.

Better: I will jog 30 minutes at least 4 times a week, and will set a goal of 10,000 steps a day on my FitBit.  



Good: I will cut out sodas.

Better: I will go from drinking 1 soda a day, to 3 per week for the first 2 weeks. Then I will cut down to one per week on my cheat days for the next 2 weeks.



Good: I will cut down on my sugar intake and snacks this month.

Better: I will eat healthy snacks and meals from Weigh to Wellness, but will allow myself a cheat day on Saturday’s.



Good: I will check my weight for progress along the way.

Better: I want to see progress of at least 2.5 lbs. in the first 14 days.


Once you’ve set up your weight loss program with Weigh to Wellness in Birmingham, AL, set your SMART goal, and decided on a plan of action, there’s only one thing left to do…GET STARTED! You can do it! Record all of your goals, plans, and updates down so that you can see the progress as you work toward your end result of a healthier lifestyle. We look forward to walking alongside you toward accomplishing your SMART weight loss goal! Don’t forget, we offer maintenance plans after you’ve reached your goals. 


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