Weight loss easier with SMART goals

Kathleen Blanchard's picture

Nutritionist Brittany Glassett offers weight loss tips with easy to set SMART goals.

Her advice for keeping a New Year, or anytime, weight loss resolution includes setting Specific, Measurable, Attainable, Realistic, Timely goals.

Getting specific means writing things down, and since it takes time to break old habits, Glassett suggests focusing on one or two weight loss goals at a time and then move on.

Extreme weight loss can seem overwhelming, so Glassett suggests setting “mini-goals” that include a timeframe. – 5 to 10 pound weight loss in one to two months is doable, so set a focus for the short-term for setting measurable goals.


Family support and planning are important for losing weight and moving forward. If your family understands your goals, they’re less likely to promote foods that can thwart efforts at getting fit and trim.

Schedule exercise the same as appointments to ensure workouts fit into your schedule. Shopping on Sunday will eliminate the need to order out after a hard day at work and is an important part of planning to lose weight.

Small changes can make a big difference for SMART goals and ensure weight loss success: Glassett offers the following advice:

  • Choose whole grains that can prevent hunger between meals.
  • Add color to your food plate from fruits and vegetables that are loaded with antioxidants, and try a new variety every month.
  • Avoid sugary beverages such as soda, juice and calorie laden coffees that lack nutrition. Eat small, regular meals, and don’t skip.
  • Get rid of vegetable oil in lieu of canola or olive oil that are high in omega-6 fatty acids to curb disease risk
  • Lastly, keep a food diary, even if it’s just two or three days a week, shown in studies to help with weight loss.

It is a few weeks past New Year, but never too late to make a plan for exercise and weight loss. Using the plan outlined in the SMART goal acronym can make losing weight and sticking to resolutions easier – no matter when they’re set.

Porter Adventist Hospital