Tag Archives: rewards

Weight Loss SMART Goals and Rewards

I always stress to people embarking on a weight loss journey how important it is to set a weight loss goal. The same goes for activity. Statistically, your odds of success are greater if you have a goal in mind and write it down along with the steps you will take to achieve that goal. You likely have heard about SMART goals: S = specific, M = measurable, A = attainable, R = relevant, T = time-based. It’s what nurses do when they write up your care plan in the hospital. Say you want to loose weight, for example. You might set your first goal at 5% or 10% of your body weight. Both goals have significant beneficial effects to your health. So, maybe your S = you want to loose 8#, your M = 6 weeks from now, your A = 8# in 6 weeks is healthy and doable, your R = it makes good sense, and, your T = you have set your target date 6 weeks from now. There! Simple!

Next, write down some interventions. How are you going to achieve your SMART goal? Your interventions can be a simple list of things to move you toward your goal like drink 8-8oz glasses of water a day, walking 30 minutes a day, limiting fast food to 1 time per week. It’s whatever changes you are going to implement to achieve your SMART goal. Simple but very important to the process.

Don’t forget to set rewards for yourself along the way for staying on track with your weight loss journey! It’s important. Just like chocolate and sugar can light up the pleasure centers in your brain, so can non-food rewards. Your brain doesn’t know the difference, just that you are being rewarded. Your reward can be anything. Say for example, after every 5# loss your are going to reward yourself. A bubble bath, a new outfit, the sky’s the limit! Be creative!

So, set your SMART goal, your interventions (how are you going to get to your SMART goal) and, set your rewards at specific times along your journey! Then GO!

I will see you back here next week! Thank you for spending time with me today.