Why working on your health goals is a lifelong journey.

Working on health goals is a project for life. These goals are not just something you focus on when you’re young, and as busy professionals become consumed by work, social and family-related responsibilities, health goals quickly fall by the wayside. For those of us that also enjoy training, it can even feel like you’re going backwards! However, it’s never too late to turn your health around, no matter what age you are.

With an abundance of processed packaged foods available to us, and little free time to develop and implement a strategy around what the simplest healthier choices are, it’s no wonder so many us struggle to set health goals. Creating new habits takes time, and with small, gradual changes you can reset your unhealthy habits, and create a new, healthier you. Following are 4 simple ways to set your health goals, no matter what age or time of year.

1.Set SMART goals

SMART stands for Specific, Measurable, Attainable, Realistic, and Timely. You might be familiar with setting SMART goals in a professional setting, but they’re applicable to health and wellness goals too. When you want to accomplish something in the workplace, you first set a plan with timelines, to fully prepare yourself before taking action. Set small SMART goals that you can gradually increase as your health improves. It’s not SMART to go from “never working out” to “running a marathon in a week”.  

Specific – I will eat a serving of vegetables with lunch and dinner every day. 

Measurable – I will keep track of all the food I eat in a daily food journal so I can track my progress.

Attainable – Yes, this is an attainable goal because I’ve made time in my schedule and learned how to shop for, and prepare my meals, ahead of time for guaranteed success.

Realistic – Yes, this is a realistic goal because I have the resources in place for success, and I have a great support system both at home and at work.

Timely – For the next month I will create a habit of eating vegetables with lunch and dinner, then increase to 3 or 4 servings per day.

2. Dream big, start small

All too often we set lofty health goals that aren’t met when our willpower alone isn’t enough to stay motivated. This is why it’s difficult to go from not exercising to trying to run a marathon. However, starting with small goals such as running 2km 10 weeks from now, and slowly increasing to a 5km, 10km, half marathon, etc. is more effective, and motivating.

3. Don’t focus on a ‘quick fix’, focus longer term

Dieting is a temporary fix for losing weight. When your ‘diet plan’ ends, the weight quickly returns as you may not have effectively set yourself up for ‘maintenance’. Altering aspects of your lifestyle to form healthier habits (instead of following a quick-fix diet), can help you make simple, healthy changes that you can maintain. Don’t just cut out carbs for a month to fit into a dress for a special occasion, eat healthier carbs in smaller portions, fewer times a day, and make it a new healthy habit.

4. Make healthy habits convenient, find ways to hold yourself accountable

Approximately 80 percent of people who make New Year's resolutions have dropped them by the second week of February. Does this sound familiar for you? Instead of turning into another statistic, focus on a healthy lifestyle that is attainable and sustainable. If you create healthy habits such as planning to grocery shop in advance, and meal prep every Sunday for meals to last you the week and freeze, it becomes convenient to eat healthy meals throughout the workday. Accountability is also key to sticking to your health goals; ask co-workers or family to join you on your journey to a new healthy lifestyle, or sign up for group fitness classes at the gym so that you’re signed up to show up!

Healthy eating isn’t always easy, but it is possible. Our taste buds have changed over time to crave processed foods, but fresh, whole foods are still better for us. Like training to increase muscle mass or endurance, it’s also possible to train your taste buds to be addicted to healthy foods. Start adding fresh, whole foods to 80% of your daily diet.

When you approach healthy eating with an all-or-nothing mindset, you’ll become demotivated, bored, and the restriction will likely see you bingeing on unhealthy food. Instead, try tackling one unhealthy eating habit at a time. Start your day with a small meal if you typically do not eat breakfast, or swap your nightly dessert for a bowl of fruit. After you accomplish that new healthy habit, move on to another, such as introducing more vegetables into every meal. Remember, it’s also ok to enjoy sweets or pizza 20% of the time, but not as a large part of your daily eating habits.

If your health has suffered because of a busy schedule in your professional life, it’s not too late to start feeling and looking your best. You are entirely in control of making smarter lifestyle changes so that you can accomplish and maintain your health goals. Not only will you be more productive at work, but you will also experience elevated moods and energy in other areas of your life.

Are you waiting for the ‘right time’? There’s no better time than now to get your health on track. Reach out for a free 20 minute chat to help you clarify where you need to start.

For tips on how to meal plan, portion your healthy plate, snack ideas and more, watch this FREE 3-part series on Family Nutrition: Quick hacks for your health + sanity.