Make a Plan

You’re thinking of making changes to your lifestyle but are not sure where to start, or maybe you’re not sure how to fit more into an already busy week?

Why not build more activity into your daily routine by walking instead of taking the bus or car; it's good for your health and better for the environment too. If the journey is too long you could get off a stop earlier and walk the rest of the way.

Try taking the stairs instead of the lift. Consider a walk in your local park instead of watching the telly when you want to unwind; as well as being good exercise, walking really helps to reduce stress. Whatever you decide to do, it’s a good idea to make a plan; it will act as a reminder and will also help you to keep track of your progress.

Losing weight (and keeping it off) takes time, effort and motivation.

Short term or quick fix diets are WOMBATS: a Waste of Money, Brains and Time! You need to be able to make lifestyle changes you can keep to for good. Setting SMART goals is one important step on the way to success.

What is a SMART Goal?

It's one that is:

• Specific: e.g. 'I will eat fruit between meals instead of biscuits'
• Measurable: measurable goals help you to see what progress you're making. So to use the example above: 'I will eat at least 3 portions of fruit every day'.
• Achievable: you're much more likely to keep to goals that are achievable. Small goals equal progress, and once achieved, you can gradually build up to a main goal e.g. to eat less fat might involve lots of mini goals on the way, such as switching to semi-skimmed milk, or to limit cheese to just one small serving a day, at a mealtime.
• Relevant: goals should be relevant to you. You're the expert on what you like, need and want, so choose goals that work for you.
• Time-specific: set yourself a time scale for achieving your goal. If you're changing habits of a lifetime, this will take time, so allow yourself weeks, rather than days to achieve goals.

Start off with just a few at a time, say 3 goals, and see how you get on. Better to start with a few you can stick to rather than lots that you can

Examples of SMART goals

I will:

• Limit my chocolate intake to one fun-sized bar 3 times a week
• Eat at least 3 pieces of fruit everyday
• Cut the fat off meat before cooking
• Use an oil spray when cooking with oil
• Switch to semi/skimmed milk
• Eat breakfast at least 5 days every week
• Eat 3 planned meals every day
• Sit down at the dinner table to eat all meals
• Eat more slowly and make meals last at least 15 minutes
• Serve food on smaller plates
• Eat without distractions (no TV or telephone)
• Avoid keeping food temptations in the house

Keeping a food diary can also help you to see areas for change in your own diet, and it can help monitor your progress.