Written by: Aiden Ryley & Fynn Jennings
What are SMART Goals?
When it comes to losing weight, most people will start with good intentions.
‘I want to lose weight’ ‘I need to get fitter’ ‘I’ll start on Monday’
The motivation to lose weight is there, but often structure isn’t and without structure even the strongest of motivation can fade. This is where SMART goal setting can make the difference. In this blog, we will explore what SMART goals are, why they are important and how you can apply them effectively.
What are SMART Goals?
SMART goals is a structured framework used to change intentions into achievable objectives. So, what does SMART stand for? The acronym stands for Specific, Measurable, Achievable, Relevant and Time-Bound.
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Specific: This means that the goal you set is clear and detailed. A specific goal recognises exactly what you want to achieve and how. For example, instead of “I want to lose weight” change to “I want to lose 2 pounds of body fat by following a structured weekly training routine, consisting of 3-4 gym sessions per week, including strength and cardiovascular workouts”
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Measurable: This may include tracking body weight, waist measurements, gym sessions completed or a daily step count. Without having a way to measure your progress, it becomes difficult to stay motivated. A measurable goal could be “I will track my daily steps and aim to reach 10,000 steps each day, using my phone or smartwatch to monitor my progress.”
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Achievable: Achievable goals focus on realism. Whilst a goal should challenge you, it must still be attainable when considering your lifestyle, commitments and current fitness level. Setting goals that are unrealistic can often lead to burnout, disappointment and frustration rather than meaningful progress, affecting motivation moving forward. If you currently train once per week, an achievable goal may be “I will increase my training from one session to three gym sessions per week over the next month.”
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Relevant: Your goal should align with your personal values and long-term objectives. If the goal doesn’t matter to you, consistency and motivation become a lot harder. Someone who wants to improve their overall health and energy levels may set the goal “I will exercise three times per week to improve my fitness and feel more energised throughout the day.”
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Time-Bound: This gives your goal a deadline, creating structure, preventing procrastination and maintaining focus. A time-bound goal could be “I will lose 6 pounds over the next 8 weeks by training consistently and maintaining a balanced diet.”
These five elements work together to transform a general goal into a well-organised plan. A SMART goal may be, for instance, “I will lose 8 pounds over the next 10 weeks by strength training four times per week and maintaining a consistent calorie deficit,” rather than, “I want to get fitter.”
Why is SMART goal setting Important?
SMART goal setting provides structure in a journey that can often feel overwhelming. Weight loss doesn’t just involve motivation, you need consistency and without clear goals, it becomes very difficult to focus on and measure your progress.
Setting specific and measurable goals allows you to track your progress. Achievable and relevant goals help prevent burnout, whilst time-bound create focus and urgency. These components increase the chance of long-term behaviour change rather than short-term results.
How to implement SMART goals
To implement SMART goals, you must first understand what you want to achieve. As stated before, ‘losing weight’ and ‘getting fitter’ are not specific enough. How do you want to get fitter? How do you plan on losing weight? Do you want to implement exercise routines, or focus on your diet? If you still find this confusing, try to understand why you want to achieve these. For example, if you want to lose weight to have a healthier body, then make your goals specific to your health. Furthermore, use health- based measures such as blood pressure or heart rate. Understanding your personal motivations for any goal is essential to make a successful SMART goal.
Secondly, you must understand your environment. If you are starting to exercise for the first time, then planning to exercise 3 hours every day for the next 10 weeks is simply unrealistic and can demotivate you. What does your weekly routine consist of? How much free time do you have? Do you have any commitments that may alter your goals? Understanding your environment will help you ensure your goals are realistic and successful.
Finally, state your SMART goals. Write it down on a calendar, tell your friends about your plan. This makes your goal more real. If your goal is to cut down takeaways to one a week, telling your friends and family will prevent relapse, and your friends and family will help you achieve that goal.
Conclusion
SMART goals are a great way to cement your aspirations effectively. When used effectively, they practically guarantee that goals are met. It is important to make sure that you follow each step of the process; Specific, Measurable, Achievable, Relevant and Time-bound.
SMART goals highlight how small steps forward are better than a grand, vague, unrealistic goal, because when you make one small step forward, it pushes you to go further on your weight loss journey!