Set Goals the Smart Way By Traci Kaufman You know where you stand on your health and weight. You know where you want to be. But how can you get from here to there? Setting goals is one way. But not just any goal will do. To improve your chances of success, set goes that are SMART: Specific, Measurable, Achievable, Realistic and Time-bound.   Specific - Examples of unspecific goals are “lose weight” and “exercise more.” Such goals are too vague. Examples of specific goals are “I want to lose 15 pounds” or “I want to weigh 140 pounds” and “I want to become fit enough to run 3 miles”.   Measurable - A goal is measurable if you can tell when you achieved it.  For example, if your goal is to weigh 140 pounds, you can step on a scale and find out your weight.   Achievable - A goal is achievable if it is possible. IF you weigh 300 pounds, it’s unlikely you can get down to 130 pounds in a reasonable amount of time. But if you weigh 150 pounds, getting down to 130 pounds is possible. Setting achievable goals does not mean giving up ambitious hopes. Instead set intermediate achievable goals, for example, going from 300 pounds to 280 pounds. Once you are successful, you can set new goals in increments of 10 pounds.   Realistic - A realistic goal is one you are willing to work toward and have the resources (time, equipment, money) to accomplish. For example, if you work 12 hours a day, six days a week, you may not have enough free time to go running. A realistic goal is also under your control. For example, any goal that depends on your winning the lottery is unrealistic.   Time Bound - Good goals have deadlines: for example, “A year from today, I will weigh 180 pounds”, or “I will take part in the 5-K walk-run at Belmont Park in spring 2008.   Once you have SMART goals, it’s time to break them into SMART tasks. If you weigh 170 pounds and your goal is to weigh 150 pounds by the end of the year, your tasks may include: Setting a monthly weight-loss goal of at least 4 pounds. Replacing your double latte with a fat free cappuccino and bring a lunch to work instead of eating out. Using the treadmill for 30 minutes at least 3-5 times/week and charting the results in the Exercise log. Trying on a tight fitting pair of pants or weighing yourself weekly and charting the results in the Weight Tracking Log. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. When you have a setback, instead of giving up entirely, simply start fresh the next day. Remember your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you. Changes won't happen all at once, as with anything else, the hard, unglamorous work comes first. Keep at it; the results will be worth it.