How to Set Fitness Goals and Actually Achieve Them
If you’ve set New Year’s resolutions this year, there is a high likelihood that at least one of them involves improving your health and fitness in one way or another.
The thought of a “new and improved” you is always exciting at first, but too frequently do we find ourselves falling short of reaching the big goals we strive for by the time December 31st rolls around. If you really want to improve your well-being this year, you have to be strategic. To help you get started on the path for success, I’ve provided 9 ways to set fitness goals that you can actually achieve.
#1: BE REALISTIC
No, you’re probably not going to lose 30 pounds in 3 months, and that’s okay. The first step in any goal-setting process is knowing your limits. Don’t set yourself up for disappointment by striving to reach a significantly lower weight. In fact, unless for a medical reason, weight loss should really be a low priority when starting on (or resuming) your fitness journey. Too many of us focus on the number on the scale as a measure of health, but that often leads to unhealthy dieting patterns in an attempt to reach unrealistic - and sometimes adverse - numbers. Keep in mind, lean muscle weighs more than fat!
#2: DON’T SET GOALS ALONE
Find a workout buddy! It’s not uncommon to want to get in shape, and chances are, some of the people you surround yourself with are also looking to set similar goals to yours. Staying motivated for a long period of time is hard to do! Don’t be embarrassed to share your goals with others. It is so helpful to have someone along the way holding you accountable - not to mention, it’s fun!
#3: STAY HYDRATED
If it isn’t already, make water your best friend. One of the leading causes of excessive snacking is mistaking dehydration for hunger. When your body is thirsty, it sends very similar signals as when it wants to be fed, and more often than not, we’ll reach for a snack to hold us over before our next meal instead of reaching for a glass of water. Research has shown that it’s best for us to drink about ⅔ of our total body weight in ounces of water per day. Do that, and you should find yourself feeling a bit more full during the day.
#4: GET ON A SCHEDULE
While intermittent fasting isn’t the best option for everyone, it is still important for you to establish a window for consumption. Set a reminder on your phone at the same time each day to begin eating as well as one reminding you to stop for the day. These times don’t have to be crazy, as a healthy lifestyle does not include self-starvation, but you should try to avoid eating 2 hours before bed. This will prevent premature slowing of your metabolism.
#5: DON’T FEAR WEIGHTS
“I don’t lift weights because I don’t want to get bulky.” If I could squash just one misconception about exercise, this would probably be it. Many females associate the incorporation of weights in their fitness routines with building a stockier figure, but this association is so far from the truth! Building dense or “bulging” muscles is a highly intentional process, and it takes a lot of time, specific meal planning and tailored workout plans, accompanied by heavy weights, to achieve such a physique. Nobody is suggesting that you need to look like a bodybuilder to be fit, but one of the most effective ways to burn fat is by lifting light to medium weights. Cardio is great, but maximum results will come from the incorporation of some strength training as well.
#6: GIVE YOURSELF RECOVERY TIME
As mentioned before, you need to know your limits. When your body feels exhausted, let it rest. When your muscles feel tight, stretch them. Remember that this is a process. Overworking your body will not lead to faster results; it will rather burn your out and more likely push back your progression. Taking time for recovery is not a sign of weakness. Rest days allow our bodies to reset and change for the better.
#7: BE MINDFUL OF PORTION SIZE
In the United States specifically, we commonly are offered portions larger than what we actually require to satisfy hunger. Portion size can be difficult to change, but just gradually decreasing the amount of food you put on your plate can make a big difference over time. What may make this easier to implement is eating 5 small meals per day as opposed to 3 large ones. Eating more frequent small and healthy meals will prevent that feeling of starvation that often leads to overeating during a meal.
#8: SLEEP (& SLEEP WELL)
It sometimes feels like there aren’t enough hours in the day - trust me I know the feeling well. One moment you’re watching Netflix while cleaning your dishes and the next, it's midnight and you still need to take a shower. Time flies, and maybe we don’t always feel tired enough to go to bed, but just as it’s important to keep a consistent eating schedule, we should be focused on establishing a sleep schedule to ensure we are getting at least 8 hours of sleep each night. While sleep is not necessarily known to dramatically increase weight loss, a lack of sleep actually has been proven to enable quicker weight gain. Waking up feeling well rested also makes for a more positive start to your day and will translate into higher energy throughout your day and during your workouts.
#9: TRACK YOUR PROGRESS
I suggest writing things down and taking progress photos. Doing both will be a lot more effective than just one or the other. As mentioned before, the number on the scale is not a true measure of overall health, so simply recording your weight weekly is not an accurate measure of progress. Rather, keep track of the foods you are eating, how certain foods make you feel, the exercises you’re doing, how much water you’re drinking, your overall mood, and then your weight, if you’re interested in keeping track. Progress photos will allow you to see the physical changes to your body and how they correlate with what you’re putting in it and the types of workouts you’re doing. It will take some time to see changes occurring, but once you do, you’ll have little trouble staying motivated to keep going!
Lastly, remember that no matter where you are on your fitness journey, it is ABSOLUTELY possible to become a healthier version of yourself. The road to self-improvement is bumpy, but we are all strong enough to make it to the finish line. Good luck!
