Читать книгу Intermittent Fasting For Dummies - Janet Bond Brill - Страница 29

Use your answers to the questions in the previous section to formulate your SMART goal. For example, “This week, I’ll walk 20 minutes on my treadmill, every day at 3 p.m. for the next 7 days, at a 20-minute per mile pace.” This is a SMART goal instead of “I want to start an exercise program.” Look at how this goal is broken down:

 Specific: Walking on the treadmill for 20 minutes is specific.

 Measurable: You measure 20 minutes on the treadmill.

 Actionable: Walking is an action.

 Realistic: This plan of action is doable if you’ve previously walked for exercise.

 Time-bound: Walking for 20 minutes for the next 7 days is time-related.

Write your first weekly SMART goal in a journal of your choice, on your smart phone memo pad, or on a sheet of paper that you copied from Chapter 23. Make your goal something small, one that you’re 100 percent positive that you’ll accomplish.

After you’ve finished your first weekly SMART goal, you’re not done. Ask yourself the following:

 Did I achieve my goal this week?

 If yes, then take the time to create a new one.

 If no, then analyze where the problem was and then create a new, more achievable goal.

In addition to your significant small, weekly SMART goal, you can set a big-picture, long-term goal. Setting long-term goals of, say three months, is helpful for mapping out your intermittent fasting journey. Three months is like goldilocks — not too far off, but still close enough to be palpable. Your long-term goal sheet will cover not only weight goals but also health and fitness goals. You can find a blank three-month weight, health and fitness goal sheet in Chapter 23.

Here is an example of a realistic three-month goal:

 Weight: I’ll lose 10 pounds in the next three months. I’ll measure my weight on the scale to track my progress.

 Health: Losing this weight will help lower my blood sugar (I am pre-diabetic) to reduce my risk for diabetes. I’ll test my fasting blood sugar to track this health marker.

 Fitness: Losing fat and becoming a fitter person will help me to move more comfortably when I go hiking with my kids. I’ll test this by completing the one-mile hike that I currently cannot finish.