Set S.M.A.R.T goals to make weight loss easier for people with diabetes.
What are the S.M.A.R.T goals?
S.M.A.R.T refers to Specific, Measurable, Attainable, Relevant, and Time-bound. If the goal is S.M.A.R.T-ized, it will make it easier to maintain a healthy diet.
To help manage diabetes, carbohydrates need to be distributed in a balanced way throughout the day. For example, the S.M.A.R.T goal might be, “I will have 45g of carbohydrates for breakfast every day for the next two weeks.”
A specific breakdown of the S.M.A.R.T goal would be.
Specific: Breakfast.
Quantitative: 45g per day.
Feasibility: A breakfast with 45g of carbohydrates is very feasible, for example:
- 1 cup of cooked oatmeal (32g), 1/2 medium banana (13g), a hard-boiled egg, and a cup of black coffee;
- 2 scrambled eggs, 1 small whole wheat pita (15g), 1 orange (18g) and 1 cup milk with 1% fat (14g).
- 3 rye crackers (24g), 1/2 cup nonfat white cheese (5g), and 1 cup blackberries (15g).
Relevance: A balanced distribution of carbohydrates correlates with the goal because it helps curb hunger and keep from overeating. To reach the 45g goal, you must plan to consume protein and fat in addition to carbohydrates at meals. For example, a slice of toast bread with an egg will make you feel fuller for longer than two slices of toast bread with jam. The overall amount eaten may be less when feeling more satisfied.
Time frame: This goal will be its own focus for 2 weeks. at the end of 2 weeks, you can decide to continue with the goal or set a different goal.
Why does it work?
Setting S.M.A.R.T goals can help accomplish big goals that seem hard to reach, such as losing weight or controlling blood sugar.
Get clear on the steps to success so you know when you can reach your goal.
The biggest payoff of S.M.A.R.T goals is turning short-term goals into long-term healthy habits.