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Goal Setting


Achieving and maintaining a healthy weight is a life long journey, not a one off event. It requires establishing and maintaining a range of new healthy habits that can become a normal part of everyday life. This information will help you understand how you can take control of your unhealthy habits and change them to healthier habits.

 

Remember: “If you always do what you’ve always done, you’ll always get what you always got”

 

Four stages in making change

To make any lifestyle change, you have to pass through four stages of change ie:

  1. Preparation
  2. Setting goals
  3. Getting started
  4. Keeping it going

Changing Habits & Establishing Goals Personal Action Plan: To help you plan which habits you want to change & what you want to change them to

 

1. Preparation

The first stage of change is preparation which involves:

  • Reflecting on your current habits to identify the (important) areas where you have good habits AND the (important) areas where you have poor habits.
    Remember: only YOU can decide which habits you are willing and able to change
  • Assessing which of the poor habits are important and the most inconsistent with a healthy lifestyle
  • Choosing a small number of habits that you are willing and motivated to change first (more habits can be selected once the first lot are addressed)
    Remember: you can’t let your existing good habits slip in the attempt to improve current poor habits

2. Setting goals

Clear goals will help you define exactly:

  • What you are aiming to achieve
  • What steps you will be taking to create the new habit
  • What you plan to do differently once you have established a new habit

The goals that you choose to set should be:

  • Important to you
  • Something you can be passionate about
  • Specific – describe exactly what you will be doing
  • Measurable – so you will know when you have achieved your goal
  • Achievable – break major long term goals down into "bite-size" mini-goals
  • Realistic - don’t set yourself up to fail by setting expectations that are too high
  • Time bound – exactly when you plan to achieve your goal
  • Positive – eg. I will enjoy some fruit after dinner rather than I won’t have ice cream after dinner

To help keep yourself motivated to continue towards your long term goals, take the time to celebrate the achievement of “bite sized” goals with non-food based rewards e.g. go to the beach with friends, get a massage or a manicure, buy some new clothes or shoes, etc.

 

3. Getting Started

Once you have set your goals the obvious next step is to GET STARTED!!

It is often tempting to find reasons to postpone your starting date, but no matter when you start there are going to be times that challenge your resolve eg birthday parties, holidays, etc. Postponing your start date to a time that is "convenient" may never eventuate or when you do eventually get started, you will have that much further to go to get back to your healthy weight goal.

No matter how small the first step is, it will get you one step closer to your ultimate goal. 

There is no better time to start than RIGHT NOW!

4. Keeping it going

The most important thing to remember is - Never give up!

Your progress may be slow or difficult at times, so don’t try to go it alone. Use support networks at home or work, friends and family to help you remain;

  • Positive
  • Motivated
  • Focused


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About Prima Health

HWFL Phase 4 - University of Sydney Evaluation