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Setting Goals

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Setting Goals and Keeping Track Introduction Setting Goals Be S.M.A.R.T. About Setting Goals Goals for Healthy Weight Loss Short Term Goals Short Term Goals Short ... – PowerPoint PPT presentation

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Title: Setting Goals


1
Setting Goals and Keeping Track
2
Introduction
  • Youve seen how healthy eating and physical
    activity each plays a role in losing weight the
    healthy way.
  • The next step is to develop a plan to put these
    ideas into action.
  • Having a plan gives you confidence that you know
    where youre going, how to get there and what to
    expect along the way.

3
Setting Goals
 The first step is to set some goals
  • Setting goals help give you confidence that you
    are on the right track and that youre actually
    making progress.
  • Long term goals
  • Reflects something that you want to achieve in
    more than one year from now.
  • Short term goals
  • Reflects something that you want to achieve in
    much less time on a daily, weekly or monthly
    basis.

4
Be S.M.A.R.T. About Setting Goals
S specific - be clear about what you want to
achieve M measurable - you will know if you have
reached your goal A achievable - this is a goal
that you can reach, within reason R realistic -
you are likely able to do what it takes to reach
your goal T time - you have given yourself a
reasonable amount of time to reach the goal
5
Goals for Healthy Weight Loss
  • Base your long term goal on your own healthy
    weight range from the BMI chart (see
    Presentation 1 Introduction).
  • Short term goals are very important in helping
    you reach your long term goal.
  • For many people, losing as little as 10 pounds is
    enough to achieve health benefits and to feel
    more energized.
  • Healthy weight loss is based on SLOW weight loss,
    1-2 pounds per week.

6
Short Term Goals
for Healthy Eating Set some short term goals to
reduce your energy (calorie) intake. Some
examples include I will eat at least 2 servings
of fruit during my work day for at least 4 out of
5 work days for the next month. I will reduce
the number of times that I eat French fries to
not more than twice during the next week and will
limit the amount to a small serving.
7
Short Term Goals
for Physical Activity Set some short term goals
to increase your physical activity. Some examples
include I will walk for at least 15 minutes
during my lunch break at work at least 3 out of 5
work days during the next week. I will start a
structured physical activity program that will
make my heart beat faster and that I will do for
one hour at least twice a week for the next
month (examples may include aquatic fitness
class, power walking, tennis lesson, dance class
and aerobics class).
8
Short Term Goals Change Over Time
  • When your initial short term goals become habits,
    you can add on to these goals by
  • Eating more of the foods you identified
  • Eating these foods more often
  • Eating smaller amounts of high-calorie foods
  • Eating high-calorie foods less often
  • Doing that specific activity you identified more
    often
  • Doing that specific activity at a greater
    intensity
  • Adding another kind of physical activity to your
    plan

9
Keeping Track
Keeping food and activity records is very helpful
in tracking your progress and spotting problem
areas.
  • Include in daily food records
  • Time and place
  • Food choice
  • How hungry you were when you ate the food
  • What you were doing when you ate the food
  • Portion size (compare to Canadas Food Guide to
    Healthy Eating)
  • You may also include how you were feeling when
    you ate the food (e.g. content, sad, angry,
    frustrated, etc.)

10
Keeping Track
Keeping food and activity records is very helpful
in tracking your progress and spotting problem
areas.
  • Include in daily activity records
  • Time
  • Activity
  • Length of activity
  • Intensity
  • Carry your tracking book with you during the day
    so you can make notes.

11
Keeping Track
Tracking form resources
  • You will find tracking forms that you can use for
    your food intake and your physical activity in
    the files attached to this presentation
  • Tracking form for food intake
  • Tracking form for physical activity

12
Expect a Challenge
  • You will likely experience times when you start
    going back to old eating and (in)activity
    habits. Set backs are normal and unavoidable.
  • Dont panic! This is an opportunity to
    strengthen and reinforce your problem-solving
    skills. How you deal with setbacks can make all
    the difference between success and failure in
    reaching your long term weight loss goal.

13
Dealing with Setbacks
  • Here are some suggestions
  • Re-examine your short term goals-are they
    realistic?
  • Make sure you have support from your family,
    friends and co-workers.
  • Make sure youre eating enough healthy foods to
    fill you up whether youre at home, at work or
    on the go.
  • Do some form of physical activity during the day
    if you havent been active for a few days or a
    week, even if it is less than the amount you
    were doing. This allows you to begin to build up
    to the level you originally set for yourself.

14
The Best News Is
As you begin to feel better and have more energy,
youll discover how good it feels to move your
body and experience the pleasure of eating foods
that make you healthy!
15
Remember
Weight Loss occurs when Changing long term
behaviours for eating and physical activity
doesnt happen overnight. Dont give up YOU
CAN DO IT!
16
Additional Resources
Check out these websites for more information on
Losing Weightthe healthy weigh.
Heart and Stroke Foundation of Canada Click on
"Healthy Living" http//www.heartandstroke.ca/ Ca
nadian-Health-Network "Getting There-How healthy
eating and active living helped one woman reach
her goal" http//www.canadian-health-network.ca/ht
ml/newnotable/nov1a_2002e.html WebMD Healthy
Weight-Tools for Change http//my.webmd.com/encycl
opedia/ article/2731.1433
17
Additional Resources
More websites on Losing Weightthe healthy weigh
Winning by Losing www.caloriecontrol.org/winweig
h.html Shape Up America www.shapeup.org Web-base
d weight loss program www.navigator.tufts.edu/focu
son/weightmgt.html American Dietetic
Association Excerpts from "Dieting for Dummies"
book (2001) www.eatright.org/dieting.html
18
Self-learning Quiz
19
Self-learning Quiz
1
An example of a short term goal for healthy
weight loss is, I will be more active next
week. (true or false)
2
Besides recording what you eat, name at least 2
things that you should include when you keep
track of your food intake.
3
When dealing with set backs during your weight
loss program, you should fast for one day and
stop all activity for three days to help you get
back on track. (true or false)
20
Self-learning Quiz
1
An example of a short term goal for healthy
weight loss is, I will be more active next
week. (true or false)
False. Short term goals need to be SMART to be
effective specific, measurable, achievable,
realistic and time-focused. For example, I will
go skating for at least one hour at least 3 times
during the week.
21
Self-learning Quiz
2
Besides recording what you eat, name at least 2
things that you should include when you keep
track of your food intake.
  • Besides recording what you eat, you should also
    include
  • Time
  • Place
  • Portion size (compare with Canadas Food Guide
    to Healthy Eating)
  • How hungry you were when you ate
  • the food
  • What your emotional state was when you ate the
    food (e.g. content, sad, angry, frustrated,
    etc.)

22
Self-learning Quiz
3
When dealing with set backs during your weight
loss program, you should fast for one day and
stop all activity for three days to help you get
back on track. (true or false)
  • False.
  • To help you get back on track, you should
  • Re-examine your short term goals-are they
    realistic?
  • Make sure you have support from your family,
    friends and co-workers.
  • Make sure youre eating enough healthy foods to
    fill you up whether youre at home, at work or
    on the go.
  • Do some form of physical activity during the day
    if you havent been active for a few days or a
    week,
  • even if it is less than the amount you were
    doing.
  • This allows you to begin to build up to the
    level you originally set for yourself.

23
For more informationon
For more information on Losing Weightthe healthy
weigh, contact the Windsor-Essex County Health
Unit 258-2146 x 3100. Ask for the latest brochure
and newsletter from Working Toward Wellness
Workplace Health Promotion Program.
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