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Pei-Jiun Cheah

Goal Setting for the New Year

December is the period where people start thinking about what they want to achieve in the new year.

Many of you will think about what your new years resolution will be for 2018. How many of you actually stick your new years resolution? How many of you hit your target goals? And how many of you drop your resolutions midway through the year? In this article we’ll be discussing ways to reach your goals, whether it’s losing weight, exercising more or even just taking time off to enjoy life.

Your goals and new year resolutions should be SMART.

  • Specific + significant
  • Measurable + meaningful
  • Attainable
  • Realistic
  • Time-based

Set out specific goals that you have in mind that is meaningful for you.

Before you really commit to the goal think about whether the goal is achievable  and realistic. If not, then change it to something that is realistic. Many goals and resolutions fall through because people set goals that are too high to reach. Start by making baby steps. Set a time-frame for when you want to achieve your goal and then break down the time to incrementally achieve the smaller goals that will lead you to your overall resolution.

Example: If your goal is to lose weight, firstly decide how much you want to lose. Make sure it’s SMART (e.g 5kg in 6 months). From there break down what you need to do to achieve your goal. Each month you’re aiming to lose roughly 1kg and to maintain that.

Start by reviewing your diet.

Slowly incorporate new changes whether it be 4 out of the 7 days your eating healthy and well then building up to 7 days of healthy eating a week. For some the diet change might take 2-3 weeks for others it might take longer. It’s also about being diligent with you set goal and schedule.

Set out an exercise plan.

Schedule in your calendar when you’re going to work out and stick to it. For those that do not exercise or don’t do it on a regular basis, start by working out for 30 mins 3 days a week, then slowly build up on it. By the 2nd or 3rd month it your workouts should aim at a minimum of 5 days a week. Note: do not do the same exercises over and over again, you will get bored of the repetition and that will put you off your goal. Change things up from time to time, go to the gym, swim, attend a Pilates class, go out for a jog, do yoga, play a sport… the list is endless.

Make sure to always check in on your progress.

Weigh yourself each week. Do not get bummed down because your weight has barely shifted. The scales may not always tell the truth. Measure out your waist circumference as well and take progress photos from front, back and side views to take into consideration your whole journey.

So if you’re thinking about what your setting for your new year’s resolution make sure it is SMART!

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