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Food & Weight Management

Your Plan

Setting goals is important for any scenario and something we do informally on a regular basis.

For example, telling yourself you will get up and go for a run before work is a daily goal. Telling yourself you will save up for a summer holiday is a goal.

This section explains how to set real, measurable goals without asking too much of yourself or being unrealistic, plus what to do if you do suffer a setback.

Our guide takes you through a process called SMART goal setting.

The process will help you to set long term achievable targets for yourself around weight, fat loss and fitness.  But more so, it can be applied to any life scenario like learning new skills or work scenarios.

= Smart

Identify exactly what it is you are trying to achieve.

When setting a weight loss target give yourself an ideal weight or amount you would like to lose.

Defining this helps to keep you motivated and working towards it.

For example, instead of saying ‘I want to lose weight’, say ‘I want to lose 5kg in weight’, ‘I want to lose 5% body fat’ or ‘I want to fit back into that shirt/dress’.

For activity levels, instead of saying ‘I want to get fitter’, you could say ‘I want to be able to run for 30 minutes without feeling breathless’

= Measurable

If you can’t measure your progress you won’t know how far you have come or how far you need to go.

Thinking about how you are going to measure yourself will also help you come up with your target.

If you want to lose weight then scales will work well but why not also consider inches lost, % body fat lost or fitness gains.

Common methods to measure weight loss are weight on the scales or body fat measurement.  Fitness and health can be measured in a variety of ways and will all depend on the goals set.  Setting distance to run/cycle, feelings of breathlessness will all help in measuring this.

= Achievable

It’s great to be positive but also be realistic. Setting unrealistic goals over short periods can have a negative effect.

Take into account your current lifestyle and list any changes you are planning to make to your routine.

Make your target realistic because you can always set a new one when you achieve it.

= Relevant

A goals relevance is about how much it means to you.

Sure you want to lose weight but why? It may be to get fitter to keep up to speed with the grandkids or because you want to buy different types of clothes.

Every one of us is different, we do things for different reasons but always keep your goals relevance in mind.

= Time

Set an end date to your goal and be realistic.

Give yourself enough time to achieve what you want to achieve.

Setting unrealistic timescales can have a negative effect.

Be positive but be realistic.

Three Steps to Success

2. Feel Successful

Success is defined and achieved by you! Whether this is losing weight, increasing activity levels, step counts, joining a new cycling group, whatever you decide if you feel successful in your challenges, the likelihood of maintenance increases. The goals setting advice will help you set targets that make you successful.

3. Feel Supported

The people around us can impact our long-term maintenance, this could be other people in your exercise sessions, friends, family or colleagues.  It is important to identify who your supporters are and discuss your changes with them, not everybody is immediately helpful, take some time to learn who your supporters are.

And, of course, ask us. That’s why we’re here!

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