How to Set Realistic and Achievable Health Goals

September 13, 2016 · 12 min read

How to Set Realistic and Achievable Health Goals: A Step-by-Step Guide

Embarking on a health journey can be incredibly exciting! You're envisioning a healthier, happier you, ready to take on the world. But sometimes, that initial enthusiasm can wane when faced with seemingly insurmountable goals. The key to long-term success isn't just about setting goals; it's about setting realistic and achievable health goals. This guide will walk you through the process, providing you with the tools and strategies you need to create a plan that works for you and helps you achieve lasting results.

Why Realistic Goals Matter

Before diving into the "how," let's quickly address the "why." Why is it so important to set realistic goals?

Motivation: Realistic goals keep you motivated. When you see progress, you're more likely to stick with it. Setting overly ambitious goals can lead to discouragement and ultimately, giving up. Imagine aiming to lose 50 pounds in a month – that's not only unrealistic but also potentially harmful. When you inevitably don't reach that target, you might feel like a failure and abandon your efforts altogether.
Sustainability: Realistic goals are sustainable. They fit into your lifestyle and become a part of your routine. Unrealistic goals often require drastic changes that are difficult to maintain long-term. Trying to overhaul your entire diet and exercise routine overnight is a recipe for burnout.
Improved Self-Efficacy: Achieving realistic goals boosts your self-efficacy – your belief in your ability to succeed. This positive reinforcement makes you more likely to tackle future challenges and continue making healthy choices.
Reduced Stress and Anxiety: Chasing unrealistic goals can be stressful and anxiety-provoking. It can lead to constant self-criticism and a feeling of never being good enough. Realistic goals, on the other hand, promote a sense of control and accomplishment.

Step 1: Define Your "Why"

Before you even think about specific goals, take some time to reflect on why you want to improve your health. What's your motivation? What do you hope to achieve?

This "why" is your driving force, the reason you'll keep going even when things get tough. It's essential to connect with your deeper motivations to stay committed.

Examples of "Why" Statements:

"I want to improve my health so I can have more energy to play with my children."
"I want to lose weight to reduce my risk of developing diabetes and live a longer, healthier life."
"I want to manage my stress levels so I can be more present and engaged in my relationships."
"I want to improve my fitness so I can participate in a local 5k race."
"I want to eat healthier so I can feel better about my body and have more confidence."

How to Discover Your "Why":

Journaling: Spend some time writing about your health aspirations. Ask yourself: What do I want to change? Why do I want to change it? How will my life be different if I achieve my health goals?
Visualization: Imagine yourself achieving your health goals. How do you feel? What are you doing? Who are you with?
Talk to Someone: Discuss your health aspirations with a trusted friend, family member, or therapist. Sometimes, talking it out can help you clarify your motivations.

Step 2: Set SMART Goals

Now that you know your "why," it's time to set some SMART goals. SMART is an acronym that stands for:

Specific: Clearly define what you want to achieve. Avoid vague goals like "eat healthier." Instead, aim for something like "eat one serving of vegetables with every meal."
Measurable: How will you track your progress? Use quantifiable metrics like weight, inches, steps, or servings. Instead of "exercise more," aim for "walk for 30 minutes, 3 times a week."
Achievable: Is your goal realistic given your current circumstances and resources? Be honest with yourself about what you can realistically accomplish. Don't try to run a marathon if you've never run before.
Relevant: Does your goal align with your values and overall health objectives? Make sure your goals are meaningful to you and contribute to your overall well-being.
Time-bound: Set a deadline for achieving your goal. This creates a sense of urgency and helps you stay on track. Instead of "lose weight," aim for "lose 1-2 pounds per week for the next 12 weeks."

Examples of SMART Health Goals:

Instead of: "Eat healthier"
- SMART Goal: "Eat one serving of vegetables with lunch and dinner, 5 days a week, for the next month."
Instead of: "Exercise more"
- SMART Goal: "Walk for 30 minutes, 3 times a week, for the next 6 weeks."
Instead of: "Lose weight"
- SMART Goal: "Lose 1 pound per week for the next 10 weeks."
Instead of: "Reduce stress"
- SMART Goal: "Practice mindfulness meditation for 10 minutes every morning for the next month."
Instead of: "Drink more water"
- SMART Goal: "Drink 8 glasses of water per day for the next 2 weeks."

Breaking Down Large Goals:

If you have a large, long-term goal (like losing 50 pounds), break it down into smaller, more manageable steps. This makes the overall goal seem less daunting and increases your chances of success.

For example, instead of focusing on losing 50 pounds, focus on losing 1-2 pounds per week. Celebrate each small victory along the way.

Step 3: Create an Action Plan

Once you've set your SMART goals, it's time to create an action plan. This is a detailed roadmap that outlines the specific steps you'll take to achieve your goals.

Key Components of an Action Plan:

Specific Actions: List the specific actions you'll take to achieve your goals. Be as detailed as possible.
- Example: If your goal is to walk for 30 minutes, 3 times a week, your action plan might include:
  - "Schedule my walks in my calendar."
  - "Choose walking routes that I enjoy."
  - "Find a walking buddy to keep me motivated."
  - "Set a reminder on my phone to go for a walk."
Timeline: Set deadlines for each action. This helps you stay on track and avoid procrastination.
- Example:
  - "Schedule my walks in my calendar by Monday."
  - "Choose walking routes by Tuesday."
  - "Find a walking buddy by Wednesday."
  - "Set a reminder on my phone by Thursday."
Resources: Identify the resources you'll need to achieve your goals. This might include things like:
- Gym membership
- Healthy recipes
- Walking shoes
- Support from friends and family
Potential Obstacles: Anticipate potential obstacles that might get in your way and develop strategies for overcoming them.
- Example:
  - Obstacle: "I might be too tired to walk after work."
  - Strategy: "Walk in the morning before work instead."
  - Obstacle: "The weather might be bad."
  - Strategy: "Walk indoors at the mall or gym."

Example Action Plan (Goal: Eat one serving of vegetables with lunch and dinner, 5 days a week, for the next month):

Action	Timeline	Resources	Potential Obstacles	Strategies for Overcoming Obstacles
Buy vegetables at the grocery store	Sunday	Grocery store, money	Forgetting to buy vegetables	Make a grocery list and stick to it
Prepare vegetables for the week	Sunday	Cutting board, knife, storage containers	Not having enough time	Prepare vegetables in advance on the weekend
Pack vegetables for lunch each day	Daily	Lunch containers	Forgetting to pack vegetables	Set a reminder on my phone
Prepare vegetables for dinner each night	Daily	Recipe, cooking utensils	Not having time to cook	Choose simple, quick recipes
Track my vegetable consumption	Daily	Journal or app	Forgetting to track my consumption	Set a reminder to track my consumption

Step 4: Track Your Progress

Tracking your progress is essential for staying motivated and making adjustments to your plan as needed. It allows you to see how far you've come and identify any areas where you might be struggling.

Methods for Tracking Progress:

Journaling: Keep a written record of your progress. This can include things like:
- Your weight
- Your food intake
- Your exercise routine
- Your mood
- Any challenges you faced
Apps: Use a fitness tracker or nutrition app to monitor your activity levels and food intake. There are many great apps available that can help you track your progress and stay motivated. Examples include MyFitnessPal, Fitbit, and Lose It!.
Spreadsheets: Create a spreadsheet to track your progress over time. This allows you to visualize your data and identify trends.
Visual Aids: Use a visual aid, such as a chart or graph, to track your progress. This can be a simple way to see how far you've come.
Weigh-ins: Weigh yourself regularly (but not obsessively!). Once a week is usually sufficient.
Measurements: Take body measurements (e.g., waist, hips, arms) to track changes in your body composition.
Photos: Take progress photos to visually document your transformation.

Regular Review:

Schedule regular reviews of your progress (e.g., weekly or monthly). During these reviews, ask yourself:

Am I making progress towards my goals?
Is my action plan working?
Do I need to make any adjustments?
Am I still motivated?

If you're not making progress, don't get discouraged. Instead, use it as an opportunity to re-evaluate your goals and action plan. Maybe your goals are too ambitious, or maybe your action plan needs to be tweaked. The key is to be flexible and willing to adapt.

Step 5: Celebrate Your Successes

Don't forget to celebrate your successes along the way! This is an important part of staying motivated and building momentum.

How to Celebrate:

Reward Yourself: Treat yourself to something you enjoy when you reach a milestone. This could be anything from a relaxing bath to a new book to a weekend getaway.
Share Your Success: Share your success with friends and family. This can help you feel proud of your accomplishments and get encouragement from others.
Reflect on Your Progress: Take some time to reflect on how far you've come. Acknowledge your hard work and dedication.
Write it Down: Record your successes in your journal. This will help you remember your accomplishments and stay motivated in the future.

Non-Food Rewards:

It's best to choose non-food rewards, especially if your goals are related to weight loss or healthy eating. Some examples of non-food rewards include:

A new workout outfit
A massage
A movie night
A weekend hike
A donation to your favorite charity

Step 6: Be Flexible and Patient

It's important to remember that setbacks are a normal part of the process. Everyone experiences challenges and setbacks from time to time. The key is to not let these setbacks derail you from your goals.

Tips for Dealing with Setbacks:

Don't Give Up: Don't let a single setback discourage you from pursuing your goals.
Learn from Your Mistakes: Use setbacks as an opportunity to learn and grow. What can you do differently next time?
Adjust Your Plan: If you're consistently experiencing setbacks, it might be a sign that your goals are too ambitious or your action plan needs to be adjusted.
Seek Support: Talk to a friend, family member, or therapist for support.
Be Kind to Yourself: Don't beat yourself up over mistakes. Remember that you're human and everyone makes mistakes.

Patience is Key:

It takes time to achieve meaningful health goals. Don't expect to see results overnight. Be patient with yourself and trust the process. Focus on making small, sustainable changes that you can maintain over the long term.

Step 7: Seek Support

You don't have to go it alone! Having a support system can make a huge difference in your ability to achieve your health goals.

Sources of Support:

Friends and Family: Talk to your friends and family about your goals and ask for their support.
Support Groups: Join a support group for people who are working towards similar goals.
Online Communities: Connect with others online through forums and social media groups.
Healthcare Professionals: Work with a doctor, registered dietitian, or certified personal trainer to get personalized guidance and support.
Therapist or Counselor: If you're struggling with emotional eating, stress management, or other mental health issues, consider working with a therapist or counselor.

Finding a Support System:

Be Open and Honest: Share your goals and challenges with others.
Look for Like-Minded People: Seek out people who share your values and interests.
Join a Group: Consider joining a fitness class, a book club, or a volunteer organization.
Ask for Help: Don't be afraid to ask for help when you need it.

Common Pitfalls to Avoid

Setting Unrealistic Goals: This is the most common mistake people make. Be honest with yourself about what you can realistically achieve.
Trying to Do Too Much Too Soon: Start slowly and gradually increase the intensity and duration of your efforts.
Focusing on Perfection: Don't strive for perfection. Focus on making progress, not on being perfect.
Comparing Yourself to Others: Everyone's journey is different. Don't compare yourself to others.
Ignoring Your Body's Signals: Pay attention to your body's signals and rest when you need to.
Not Seeking Support: Don't be afraid to ask for help.
Treating it as a Diet, not a Lifestyle Change: Diets are temporary, lifestyle changes are permanent.
Rewarding with Food: Find other ways to celebrate your successes that don't involve food.

Final Thoughts

Setting realistic and achievable health goals is a journey, not a destination. It requires commitment, patience, and a willingness to adapt. By following the steps outlined in this guide, you can create a plan that works for you and helps you achieve lasting results. Remember to be kind to yourself, celebrate your successes, and never give up on your health goals. You've got this!