Setting S.M.A.R.T. Goals for your New Year’s Resolution

We’ve all made bold New Year’s Resolutions before. It’s easy to have the best intentions and want to make drastic changes. However, it’s statistically proven that nearly 80% of resolutions fail by February. That’s why we wanted to give you our step-by-step guide to accomplishing your New Year’s Resolution.

For the purpose of this blog and since we’re a sports medicine office, let’s say our resolution is to lose weight in the new year. Let’s go step-by-step to create a plan to accomplish your goal.

Specific :

Okay, as of now our goal is to lose some weight. Let’s get specific. In order to get specific, you must understand your body type and your desired goal. It’s best to consult a doctor to fully understand your goals. An analysis of your BMI is a good way to start to understand your desired weight.

Visit WebMD BMI Calculator to calculate your own. Keep in mind that people of a muscular build tend to have a higher BMI and may not be overweight or obese. You may be able to reduce your risk for disease or reduce dependence on medications if you slim down to a specific goal weight or BMI.

Now that you have a grip on your current weight situation let’s adjust our goal to a specific amount.

“Updated Resolution”- Lose 20 pounds.

Measurable:

To track your progress during the weight loss resolution, the goal you set needs to be measurable. Luckily weight loss is something that is easy to measure.  Define how you will measure your success as you move through your journey. For example, some dieters may choose to monitor their BMI. Others might choose a specific number on the scale or a dress/pants size that they’d like to fit into.

People who have access to body composition tools may choose to monitor body fat percent. Each of these is a different way to measure changes to your body’s size. Be specific about which measurement you will use.

“Updated Resolution” I have a body fat percentage reader in my scale, I don’t want to just track weight loss as I may gain muscle. I’d like to monitor my body fat percentage.

I weigh 200 pounds and would like to lose 20 pounds of fat. My current body fat percentage is 25% that means I have 50 pounds of fat. If I lose 20 pounds of fat I would still have 30 pounds and my new body fat percentage at my new weight would be 16%.

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Attainable:

You’ve done the math and now the number you’ve picked seems a bit optimistic. Weight loss isn’t about losing extreme amounts of weight in a short period of time. The TV shows like “The Biggest Loser” don’t necessarily teach the best habits and the contestant are under professional supervision. You still have a life to live, and most likely have to work. Don’t over extend yourself.

This is the part of the resolution that we feel to be the most important. Set a goal you know you can maintain and someday attain. If it’s too difficult to accomplish, you won’t.

“Updated Resolution” Change goal body fat percentage to 18%.

Relevant:

Make sure this goal fits in with your life and your motivation needs to be defined. Write down why this goal is important. It can be as simple as you don’t want to buy new clothes or it can be more serious such as wanting to be healthy for your family. There is something triggered in our brains when we write down a goal.

By writing the goal down you give yourself a defense against your temptation to quit. Setting up systems and following through keep you on track to accomplish your resolution.

This is the part of the resolution that we feel to be the most important. Set a goal you know you can maintain and someday attain. If it’s too difficult to accomplish, you won’t.

“Updated Resolution” Change goal body fat percentage to 18%.

Time-Bound:

Give yourself check-in times either weekly or monthly. It’s okay to update and modify your goals when you check in. Make sure that your goals are safe. You should not expect your body to lose more than 1-2 pounds a week. Meaning that 4-8 pounds a month is reasonable. If your goal is nearly 20 pounds make sure your timeframe is at least 4 months long.

“Updated Resolution” After the first month I dropped 1.5% to 23.5%, my goal is 18%, therefore, I will extend the duration of my goal to 5 months.

Even though S.M.A.R.T goal setting is a critical step in your weight loss journey, it is not the only step in your weight loss process. Once your goal is in place, you need to choose a diet and put your plan into action to start losing weight. Find a diet that works best for you and you to start a program at home. Contact the doctors here at Michigan Sports and Spine to set-up a program that is best for you and your goals.

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!