![]() ![]() “If you don’t make an appointment to focus on your health, fitness, and nutrition, you will put it off.” Take a look at your calendar and schedule a time to sit and reflect on short- and long-term goals daily, weekly, monthly, and yearly. “The key here is consistency,” says Ryan Maciel, RD, certified strength and conditioning specialist and Precision Nutrition Level 2 Coach at Catalyst Fitness & Performance in Cambridge, Massachusetts. You can also try HabitShare, an app that allows you to share goals with friends (a research-backed motivation boost), or Habitica, which gamifies good habits with a magical avatar. Apps like MyFitnessPal help you track your eating habits, hydration, step count and more. “Because they’re specific and measurable, they also allow you to monitor your progress and adjust your goals accordingly along the way.”įirst, you’ll need to create a visual reminder of your goals and progress such as a habit-tracking chart or app, says Chu. “SMART goals are motivating because they provide a clear timeline and performance standards which can be challenging, yet attainable, for you to work toward,” explains Alan Chu, PhD, director of the Motivation and Performance Research Lab and chair of the Sport, Exercise and Performance Psychology master’s program at the University of Wisconsin Green Bay. That’s where SMART goals, or goals which are specific, measurable, achievable, relevant and time-bound, give you the roadmap you need to be successful. They also don’t give you the framework you need to take action. But goal-setting is an art in itself, and vague pie-in-the-sky resolutions like “get in shape” or “lose 30 pounds this year” are rarely enough to keep your motivation up for the long haul. In order to successfully lose weight and keep it off, you need to set goals to make sustainable lifestyle changes a reality.
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