Sometimes when we decide to change our lives, we have grandiose dreams and unrealistic expectations of ourselves. I often hear this when someone wants to set up an exercise program. They may say, “I used to be a size (x) and I want that again.” We delve deeper into that, and they were a size (x) in high school while playing sports or in college at the height of their athletic career.

While it is doable to achieve those lofty goals, the level of commitment needs to be equally as astonishing. What happens typically, if the goals are not revised and made realistic, is a mentality like a racehorse at the gate. The gate opens and you hit the track 100 miles an hour. You deprive yourself of food, and you work at this pace for three weeks; then you step on the scale, and it hasn’t budged!  You’re in the same size, maybe your clothes are a bit looser, but the weight is the same. The big balloon deflates, and you eat yourself into a food coma of defeat. The key to achieving sustainable change is not full throttle, all steam ahead. It is typically a series of changes that build on each other, like a slow boil or gradual climb up the hill.  Like baby steps.  Each step forward moves you closer to that goal. 

Setting short term or SMART goals based on baby steps to success will help achieve long-term goals. When you achieve a goal, you feel the effects of gamification – POOF!  Dopamine is released and you feel accomplished and refueled to continue the journey to the long-term goal.

Quick wins as they are called, help you feel accomplished as you move forward. Setting your eyes on the long-term goal only, will end up in defeat.  It just takes too long to get that reward of small bits of progress.   That’s why working full blast like a racehorse out of the gate leaves you feel defeated.  Shorter baby step SMART goals, with set shorter time frames keep building bridges to that long term vision.

Think about it - you didn’t get “this way” overnight, so, commit to the long haul, the lifestyle changes that will help you move forward.  It’s also important to remember that change is not linear nor a destination.  Change is a lifestyle and a journey that accompanies life. Commit to the journey, the process and continually revise the short-term goals learning as you go.  Life will present you with stumbling blocks, trials and setbacks that can be overcome with thoughtful SMART goals and adjustments along the way.

Here are five ways to look at changing your lifestyle that in a realistic way.  Fear, carrots or sticks are not long-term motivators.  Find that internal fire and why to make your lifestyle changes a success.

1. Avoid setting a perfect size and weight goal. A long-term goal that you aspire to someday conquer is too vague and might not be the right one for you at this time in your life. Short term SMART goals – that are specific, measurable, attractive, realistic and time bound will help you take the baby steps to accomplishing the larger goal. Ultimately to be a more fit person, what4ever the size and weight that is. Fixating on a size or weight can set you up for failure with an unrealistic goal, causing you to give up.

2. Avoid “I’ll finish my plate, the bag or the box”.  Stock your pantry with healthy choices and your frig with pre-cut fruit and veggies.   Get rid of unhealthy foods if they tempt you. Check the labels – toss the partially hydrogenated oils, high fats, high sugars – including high fructose sugar and white sugar, sugar-added items. Cut the salt – nobody needs greater than 2,000 milligrams a day. You are sabotaging yourself by having unhealthy foods in your home. Don’t make the excuse “it’s for the kids”. They don’t need to learn unhealthy snack patterns.  Mentor healthy eating and teach your family to eat healthy with your role modeling.

3. Avoid infomercial or fad diets – Don’t listen to the promises of unrealistic success, the latest fad will go away, or you’ll run out of money and energy to keep up with the programs demands for pills, food and supplements. If it’s too good to be true, it’s too good to be true. Instead – Eat close the source AKA God’s packaging like an apple or celery stalk. Do more activities that you enjoy and if you stay committed to these healthy habits you will see success over time.

4. Avoid being an island, find an accountability partner. It gets lonely, having someone to go through problems with, talk through temptations and motivate can help you keep moving forward.  Without that voice of reason, the three-year-old in you can rise and say, “nobody else is doing it – so why should I? I don’t wanna do it, or I deserve to have that cookie because I am breathing.” NO accountability buddy will fall for that line.  The camaraderie and accountability of other people is very important to a life change that sticks. Surround yourself with people that have or want to reach the same lifestyle goals.

5. Avoid giving the scale 100 percent of your power! We can fluctuate five pounds in a week’s time based on hydration, sodium intake, time of day weighed and other factors. Others check the scale multiple times a day, waiting for that change and are also defeated. The scale will zap your mojo quickly. Instead – Make what I call your “fitness pie or tree of life.” Make a list of things that you want to see improve in your life with lifestyle changes. For example: reduce size, reduce body fat and BMI, reduce blood pressure, sleep better, more energy/reduce fatigue, reduce A1C levels, increase good HDL cholesterol levels, reduce total cholesterol, greater self-esteem, emotional well-being, climb steps without being winded, do push-ups, fit into an airplane seat, etc. Divide your pie into as many pieces as you have areas or add leaves to your tree and branches.  Go through each pie wedge or branch with leaves and give each equal power when you review the visual. The scale no longer is the only measure of success!  If you increaser energy, go down a size and have better blood pressure, isn’t that what it’s really about?   Give each measure (leaf or pie wedge) equal weight as you measure your success in as many areas as you want to improve or decrease.  (increase joy and decrease fatigue for example).

So…I hope this advice can help you start making changes to your lifestyle. Well-being is a journey; it is not a destination.   When you learn to adapt, make a “plan B” and face your barriers, these challenges can be overcome with setting SMART goals for success. When you learn to embrace change and develop resilience, the journey is more pleasing. Add faith in the triune God and invite Him on the journey.  He has unlimited resources and will help set your paths straight as He offers His strength if you ask, and His hand if you surrender your will to Him. He will walk with you on this marathon of life.

If you need help setting SMART goals or accountability for the journey, I’d love to meet you where you’re at. Together we can take your vision and turn it into realistic baby steps to achieve success. Health Coaching might be what you’re looking for! Ready to take a baby step?