You Need to Fix Your New Year's Resolution for Weight Loss! I'll show you how to be SMART about it

As we welcome the New Year, many of us are eager to set resolutions that will improve our health and well-being. One common resolution is to lose weight. However, setting a goal solely based on pounds lost can be discouraging and unsustainable. And by "can be" I mean "fails in the longterm practically 100% of the time" :( Sorry but I see it every day. Instead, let's focus on setting SMART goals that will help you control your weight and improve you and your family's overall health in the long term.

What Are SMART Goals?

SMART goals are:

• Specific: Clearly define what you want to achieve.

• Measurable: Ensure you can track your progress.

• Achievable: Set realistic goals that are within your reach.

• Relevant: Make sure your goals align with your overall health objectives.

• Time-bound: Set a timeframe for achieving your goals.

Why Focus on Behaviors Instead of Pounds?

Setting a "weight loss" goal around pounds lost is outside of your control and can lead to frustration when the scale doesn't move as expected (most of you have already experienced this a number of times... Am I right?!). Instead, focusing on behaviors that improve your energy, mood, and physical health will help you develop sustainable habits that contribute to long-term weight management.

SMART Goals for Weight Loss and Health

1. Eat More Whole Foods:

   • Specific: Incorporate at least five servings of fruits and vegetables into your daily diet.

   • Measurable: Track your servings in a food diary or app.

   • Achievable: Start with one additional serving per meal.

   • Relevant: Whole foods are nutrient-dense and support overall health.

   • Time-bound: Aim to achieve this goal within the next month.

2. Increase Physical Activity:

   • Specific: Engage in at least 30 minutes of moderate exercise, five days a week.

   • Measurable: Use a fitness tracker or journal to log your workouts.

   • Achievable: Begin with 10-minute sessions and gradually increase the duration.

   • Relevant: Regular exercise boosts energy, mood, and metabolic health.

   • Time-bound: Set a goal to reach 30 minutes per session within six weeks.

3. Improve Sleep Quality:

   • Specific: Aim for 7-9 hours of sleep each night.

   • Measurable: Track your sleep patterns using a sleep app or journal.

   • Achievable: Establish a bedtime routine to wind down before sleep.

   • Relevant: Quality sleep is essential for weight management and overall health.

   • Time-bound: Work towards consistent sleep patterns over the next two months.

4. Manage Stress:

   • Specific: Practice stress-reducing activities like meditation or yoga for 10 minutes daily.

   • Measurable: Keep a log of your stress management activities.

   • Achievable: Start with short sessions and gradually increase the duration.

   • Relevant: Reducing stress can improve mood and prevent emotional eating.

   • Time-bound: Aim to make stress management a daily habit within three months.

Long-Term Benefits

By focusing on these SMART goals, you'll develop healthy habits that are sustainable and measurable. These behaviors will not only help you control your weight but also improve your energy levels, mood, and overall physical health. Short-term changes will lead to short-term results... Celebrate your progress along the way and stay committed to your goals.

Here's to a healthier, happier you in the New Year!

And if you've done this toooooo many times before and it's time to see a professional, come see us at MoKan Weight Loss and Metabolic Health! Let's make sure the goals you set are the right ones for YOU and give you the tools to succeed.

Dr. Matthew Lindquist, DO

Owner, Founder - MoKan Weight Loss and Metabolic Health

Schedule My Consultation Now!