From Women’s Health Mag:
1. Specific
Set out to just “be healthy” and you’re selling yourself short. Vague goals give people too much leeway and can lower their motivation to push themselves, says Powell. So be precise and say, for example, that you want to lower your body fat by 5 percent or be able to run a 10-K.2. Measurable
You should be able to gauge and quantify your progress, both in the short-term and long-term. Set micro (weekly) and macro (monthly) goals to keep yourself on track.3. Attainable
If you can barely find 20 free minutes in your day, don’t set yourself up for failure by saying you’ll run for 50 minutes five days a week.4. Realistic
Even with the smartest plan and the strongest determination, your body can only handle so much. Sure, fast weight loss is possible, but if you drop more than about a pound and a half a week, you’re most likely looking at muscle and water loss—not fat.5. Time-sensitive
Deadlines create a sense of urgency and make your goal a priority, says Powell. Give yourself a year to drop 75 to 100 pounds, four to six months to train for a marathon (if you’re a new runner), and two months to lose 10 percent to 12 percent of your body fat.
Therefore:
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Lose 30 pounds
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17 weeks @ 1.75 pounds per week = 30 pounds! Micro: 15 pounds by March 1 (half-way point)
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Exercise 4 days per week/Follow PointsPlus 2012 CLOSELY Sun-Friday and allow myself flexibility on Saturdays
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Yes – would like to say 50, but know that would mean losing 12 and a half pounds a month for the next 4 months.
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By May 1, 2012
I have been seeing my doctor (who I adore if you are looking for one in NoVa) fairly regularly for the past few years. Beginning with my thyroid condition and continuing with blood pressure concerns following my Dad’s open heart surgery, I’ve been into her office regularly almost every 6 weeks for the last two years. FINALLY (no thanks to my weight re-gain) my blood pressure is stable, as is my thyroid. So I don’t have to see Dr. Handler again until May 1, 2012. That’s a HUGE gap for me at this point. My goal is to lose weight, hopefully 30 pounds, by that appointment. I know my doctor would be extremely pleased with that, as would I. Like I said above, I’d love to say I’ll lose 50 pounds by then, but I have to be reasonable. The weight didn’t melt on, it won’t melt off, and certainly not as quickly as “the last time.” But I am confident that I can make some very powerful strides in the right direction by then!
Do your goals follow this outline?
I try to keep these things in mind when I make goals. I often find myself making one large goal that encompasses lots of little pieces (specific numbers, dates, etc).
You can do it Gwen!!
You can totally do it Gwen. My first race of the year is on May 12 and I have a very similar goal. WE CAN DO THIS!!!!
Hey Gwen! So glad to hear you’re doing well and can avoid the doc for awhile. You are so good with the goals! I am so NOT good at setting goals. It’s like I rebel or something. I am more like AA… One day at a time! I just focus on the behaviors/lifestyle every day (and every meal, I guess), rather than thinking about the end results. Somehow that works for my psychology even if it isn’t great goal-setting, per se. It’s like I’m plodding along, one foot in front of the other with little notice of the terrain going by, but then every once in awhile I look up and am somewhat surprised that I’ve actually gone pretty far. Works for me!
Your goals sound reasonable and attainable! I know you can do anything you set your mind to. I hope your 2012 is off to a great start!
Great plan of attack Gwen – I’m so “all or nothing” and I have the body to show for it…milestones/goals, I need to focus on whatever the STEPS are (like these) to get me to the place I’m looking to reach.
Keep up the great work !