Setting S.M.A.R.T. Goals

The holiday decorations have been put away, the air is a little chillier, and you’re still writing “2011” on your checks. It’s January: the month for making resolutions and setting goals for the new year. Whatever your aspirations, it’s essential to be specific and avoid ambiguity if you want to succeed in your plans. A mnemonic to remember is “SMART.” This mnemonic incorporates words that describe desirable elements for effective goal-setting, whether this means planning to run your first marathon, dropping 10 pounds, opening a small business, arranging a trip to Europe, or getting into your first choice of colleges.

The “S” is for “Specific.” Narrow your focus when you aim for a mark. For example, if you desire to lose weight, make the plan to lose a predetermined amount of weight or percentage of body fat in a fixed time frame; e.g., “I will lose 10 pounds during the next 3 months,” or “I will weigh 150 pounds by April 1, and be at a body fat of 20 percent.”

The “M” in the mnemonic is for “Measurable.” The goal should be something that can be monitored for progress and success.

“A” stands for “Achievable (or Attainable). An overly ambitious goal can lead to frustration and failure. It’s better to shoot for a target that you can reasonably expect to hit. By optimizing the degree of difficulty of a goal (to one that is challenging but within your capabilities), you tend to increase your level of commitment. In the case of weight loss, a reasonable and safe strategy is to lose about half a pound to 1 pound per week. Attempting to lose too much weight in a short period of time can be counterproductive and even dangerous. Although many individuals who embark on fad diets that involve severe caloric and carbohydrate restriction quickly lose weight, much of the change on the scale is water weight, rather than a drop in fat mass. Also, some of the weight loss is realized through a decrease in lean body mass (muscle tissue), which is undesirable. The basal metabolic rate, the amount of calories burned at rest, is directly proportional to the amount of lean body mass. Losing muscle tissue by severe dieting puts you at risk for losing muscle mass, which translates into burning fewer calories during the course of the day. Experience has shown that dieters who drop weight too quickly tend to regain the weight that was lost initially, and they may even rebound to a body weight higher than at the start of the diet. Losing too much weight too quickly can also sap your energy and depress your immune system.

“R” equals “Relevant.” Make sure that the steps you are taking will lead you toward the desired destination. For example, in planning to lose weight, you have to make lifestyle changes that are pertinent (relevant) to that end. Limiting food intake and increasing daily activity are essential to successful weight loss. They need to be included in your plan.

The “T” in SMART stands for “Time-Bound.” Defining a deadline tends to increase the level of commitment and keep you focused. In the example of weight loss, choose a target amount of weight loss to be achieved in a specified time frame, and stick to it. A three-month goal for weight loss is a good one for many individuals. This interval of time allows for a measurable and meaningful change. A new goal and game plan can then be set. If you are overweight, a 5 percent to 10 percent drop in body weight can reduce the risk of many disorders, including diabetes, hypertension, and heart disease.

If you want to tone your body and slim your waistline, studies show that it’s not enough to embark with a half-hearted resolution of, “I want to lose weight this year.” Instead, consider this example of a SMART strategy for weight loss, one of an actual person who’s off to a great start.

“I will consume 2,000 calories per day.” “I will read food labels and keep a food diary during the next 3 months to monitor how I’m eating and to become more educated about the amount of calories and the nutrient content of different foods.” “I will only have one dessert per week.” “I will do 30 minutes of aerobic exercise 5 days a week, and meet with a personal trainer on Mondays and Thursdays for strength conditioning.” “I plan to be 150 pounds by April 1.” (She signed and dated this contract with herself, and she is weighing herself once a week.)

Remember: Be SMART in your goal-setting.
SMART:
Specific
Measurable
Achievable
Relevant
Time-Bound