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Fit for Duty. . . Fit for Life!
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| “Fit for Duty. . .Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians/Nutritionists |
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Understanding Change and Setting Goals for Success Submitted by LT Deirdra Grelle-Scarborough, USPHS |
| Lose 10 pounds in 2 days! Lose weight while sleeping! Burn fat without exercise! Yes, you have all seen the advertisements and testimonials for rapid weight loss. You think about losing weight and read about losing weight but still have a tough time losing the weight! Many people just give up. So what went wrong?
Take a minute to think about how you try to lose weight. Do you want instant gratification? If you cannot lose any weight in a few days, do you give up? Do you try to lose 10 pounds in 2 days, just as a commercial promise? Do you try to run 2 miles the first day when you haven’t exercised regularly in months? Do you tell yourself you will NEVER eat another donut as long as you live? Are these realistic, achievable goals? This article will discuss understanding change and goal-setting techniques to promote success. Understanding the Three Stages of Change Stage 1: Awareness In order for change to occur, a person must first understand what needs to change. This is known as the awareness stage - the thinking that occurs before change happens. It’s the time when you determine what you honestly want and if it is something you actually can do. Change will only happen if you believe that you can accomplish it. For example, if you are trying to lose weight to please someone else while you think your weight is not a problem, then you will probably not be very successful. If you believe there is nothing wrong with an unhealthy habit, then your behavior will most likely not change. It can take a few days or months to work through and commit to the process of awareness. Stage 2: Readiness The next stage is readiness – the time to learn about change and accept that you need to do something different. You start to explore possibilities and options. It can be called the “I’m going to do…” or “mental note taking mode” stage. You may read an article on health, look at healthier food choices in the store, price exercise equipment, look at new recipes, and think about setting goals. No action is taken yet to change a behavior, but you are “going to” do it. Stage 3: Action The action stage is the actual start of making changes in behaviors. You might purchase a new pair of running shoes, prepare a healthy recipe, cut back on regular soda, or join a gym. This can also be the tough time to keep going each day, to stay focused, and to keep motivated. This is when setting goals becomes very important to achieving results. Setting Goals There are two types of goals: long term and short term. Regardless of type, all goals need to be specific and should be written down. Long term goals are the “big picture,” or what you want to ultimately achieve. They may change over time to fit into your life changes. But, most of all, they need to be attainable. Examples of achievable long term goals may be to lose 30 pounds or to complete a 5K run within 2 years. The primary focus is how you would like to see yourself. Remember this is about you, not how others would like to see you. Short term goals are the steps taken to reach the long term goal. These goals should be achievable within a week to a month. One to three short term goals should be planned out weekly and should build from previous accomplishments. Examples of short term goals are “I will have a salad at dinner instead of bread two times this week” or “I will walk around the block 3 days this week.” Five points to keep in mind when making short term goals are:
Seeing goals written down, looking and reviewing them daily, knowing this is a change you are willing to make, keeping a journal or log book, having a partner or a support team, and staying focused are the many ways to keep you motivated and will help you succeed. However, do expect bumps in the road. Setting goals that are not specific or meaningful to you, are too big, or setting too many goals at one time may cause you to stop and go back to old habits. So, it is important to review and reinforce each new habit or routine. It may take up to 6 months to make a permanent change. Keep moving toward your “big picture.” Ask for help along the way. Talk to your healthcare team. Get medical clearance from you provider if needed. Ask a Registered Dietitian for recipes and information on healthy food choices. Ask a personal trainer at the gym to demonstrate equipment and monitor you using equipment correctly to prevent injury. Now that you understand the process for setting obtainable goals, get started today! To learn more about goal-setting, visit Top Achievement at http://www.topachievement.com/goalsetting.html, www.consumer.gov/weightloss/setgoals.htm. For an easy to keep activity log and goal setting worksheet, visit www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/07_keep.htm Note: The series “Fit For Duty…Fit for Life!”, is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist PAC (D/N-PAC). Look for “Fit for Duty…Fit for Life!” articles throughout 2009 addressing various issues related to weight management including diet and exercise tips. |
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