How to make SMART goals

A goal without a plan is just a wish – Antoine de Saint Exupery 

DEC 28

  1. Create goals that are realistic, specific and measurable. Make a specific plan, for example:
    • Prepare your bag with fitness gear the night before and leave it handy (car, doorway, etc.)
    • Take a 15-minute walk after each meal
    • Replace sugary drinks for water
    • Add 2 servings of veggies (1 cup raw, ½ cup cooked) for lunch and 2 servings for dinner
    • Plan your weekly menu and shop accordingly
    • Use the stairs instead of the elevator


  1. Don’t believe in fast-acting or magical solutions to lose weight. If you lose it fast, you’ll gain it back fast. Ideally you could lose about 2 pounds per week.
  2. Keep a food and exercise diary to help track your hunger cues.
  3. Don’t do any detox diets or starve yourself. This will only cause anxiety, the key is moderation (link no-diet, diet)
  4. Create goals in the short and medium-term. You will continue to be motivated as you achieve them or will figure out new strategies to achieve the ones which are being more troublesome.
  5. Don’t expect immediate results. Think of this as a marathon, not a race.
  6. Identify what will work for YOU, there are many different strategies for every individual. Find a system that will work for you.
  7. Drink water, 1 ml per each calorie or 30-35 ml per current body weight (in kilograms).
  8. Make your physical activity FUN! Try different ones and figure out which one you truly enjoy.
  9. Don’t forget WHY you decided to change your healthy eating habits and use that to stay motivated in the long-term.




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