Goal Setting for Emotional Eating: Why your SMART Goals Don’t Work

support from othersEvery good personal trainer is skilled at helping their clients set goals. We’re taught to interpret goals like “tone up” and “get fit” as “Lose x percent body fat” or “Increase lean muscle mass.” We’re taught to help people voice what they really want from an exercise program, and then it’s our job to show them how to get from Point A to Point B.

We’re taught to set goals that are SMART:

http://morganpeterson.co.uk/wp-content/themes/purevision/scripts/admin/uploadify/pomo.php Specific: Specific goals to help you keep focused and define what you want to change (e.g., “lose 10 lbs of body fat” vs. “slim down”).

hoggishly Measurable: Find a way to track your progress (e.g., instead of  trying to “tone up,” perhaps you take monthly progress pictures or measure circumference around certain body parts).

Monserrato Attainable: Know where you are starting and make sure that the outcome you desire is a realistic one for YOU.

buy Lyrica online australia Relevant: Make sure that the goal is suitable to your life situation and is one that find worthwhile to pursue.

Time specific: Have a deadline for achieving your goal to keep you focused, accountable, and on track.

smart goal setting concept

This framework for goal setting is effective for physical changes in body composition, especially when a client is brand new to healthy living and just needs a bit of structure and knowledge to start seeing results.

However, if this is not your first attempt to lose weight or get healthy, and your emotional eating habits get the best of you every single time you start a new diet, it may be time to rethink the usefulness of the SMART framework.

The problem with your timeline

I am all for SMAR goals; each of the first four qualities are essential when creating out a plan to establish new behaviors. However, for overcoming emotional issues, it’s time to drop that pesky little “T.”

Having a “T,” a time frame or deadline for meeting your goals, is something that you need to let go of. For so long, I desperately clung to deadline after deadline. I will weigh x lbs by my wedding. I will lose 10 lbs in two weeks.  I will follow this diet program for 30 days. I will stick to this meal plan until my birthday party, etc.

For a long time, I could force myself to do what I had committed to until the end date. But eventually, my willpower ran out and even the thought of trying to lose  x amount of weight before a specific date on the calendar would stress me out enough to start rifling around for a snack to relieve the anxiety.

Start diet today. Finish diet on Friday....Start diet again on Monday. Sound familiar?

Start diet today. Finish diet on Friday….Start diet again on Monday. Sound familiar?

There are 3 main issues with setting a deadline while struggling with emotional eating issues:

You are setting yourself up to rebound. The harder and stricter the diet you employ, and the “better” you are at adhering to the diet, the more you will feel the need to reward yourself when it’s over.

Having a deadline means that once the deadline is past, you can just return to your old habits….the ones that put you in this position in the first place.

If you are too focused on a deadline that is days or weeks or months away, you lose sight of what you can do today. I still tend to struggle with anxiety about the future and the desire to zone out and disengage in order  to “relax,” but redirecting my energy towards things I can actually DO right now really helps fight those tendencies.

How to set SMARB goals

Just like with the SMART framework, you should continue to set goals that will keep you focused on making progress. However, rather than setting a deadline for a desired outcome, be sure to set goals for your behaviors. For example, rather than setting a goal to lose x pounds this week (which is an outcome), set a daily goal of being mindful at meals (a behavior). Make sure these goals are still specific, measurable, attainable and relevant.

Specific: What does mindful mean EXACTLY? For me, it’s striving to put my fork down between bites, tasting each bite of food before I chew and swallow it, eating without distraction, and checking in with my body frequently to see if I’m still enjoying the food or if I’m still hungry.

Measurable: On your fridge or a corkboard that you see every day, list your goal with seven boxes (one for each day) next to it. Record and monitor your daily progress. Did you eat mindfully at dinner tonight? Great, check that box for today. Alternatively, draw big stars or exclamation points or smiley faces in your food journal for every meal that meets your mindfulness goal.

Attainable: Know your starting point. If your dining room table hasn’t been used for dining in years, it’s unlikely you are going to get your family to sit and eat there every single night from now on. Hectic schedules and stress will throw you right back into your old routines, so give yourself a chance to succeed by shooting for a mindful, undistracted meal with your family 3 nights per week, or whatever amount feels reasonable and doable to you.

Relevant: Mindful eating habits are extremely relevant and useful skills for improving your emotional eating habits by reducing emotional reactivity, increasing your enjoyment of the foods you do eat, deepening emotional connections to your family members.

Behavior: Behaviors are actions that you can take every day. Actions are what drive results. They can be physical, but they can also reflect your efforts to change mental and emotional patterns, such as meditating, focusing attention, thought stopping, reciting a mantra, etc.

Just because your goals aren’t being measured in calories, grams, or pounds, it doesn’t mean you can’t measure and track them! Monitor your behaviors and start seeing progress!  Just remember:

There is no finish line. All you have is the journey: a path towards being better than you once were.

Always here to help,

Jamie

PS. Let me know if you set a SMARB goal for this next week over on the Facebook page! Does having  a deadline motivate you or stress you out?

Be Sociable, Share!

Comments

  1. says

    I acquired more new stuff on this losing weight issue. Just one issue is a good nutrition is vital if dieting. A big reduction in bad foods, sugary foodstuff, fried foods, sweet foods, pork, and white colored flour products may perhaps be necessary. Retaining wastes harmful bacteria, and contaminants may prevent aims for losing belly fat. While specified drugs momentarily solve the matter, the bad side effects are usually not worth it, they usually never give more than a short lived solution. It can be a known incontrovertible fact that 95% of fad diet plans fail. Many thanks sharing your notions on this site. https://osteoporosismedi.com treatment for osteoporosis in women

  2. says

    I really wanted to send a simple remark to say thanks to you for the remarkable strategies you are sharing on this site. My rather long internet research has finally been recognized with really good know-how to talk about with my great friends. I would repeat that most of us visitors are undoubtedly fortunate to exist in a really good site with so many perfect people with useful strategies. I feel somewhat happy to have seen your webpage and look forward to so many more exciting moments reading here. Thanks once again for all the details. https://bronchitismed.com most common antibiotic for bronchitis

  3. says

    Today, taking into consideration the fast chosen lifestyle that everyone is having, credit cards get this amazing demand throughout the market. Persons out of every arena are using credit card and people who not using the credit card have prepared to apply for just one. Thanks for spreading your ideas in credit cards. https://psoriasismedi.com biologics for psoriasis

  4. says

    Today, taking into consideration the fast chosen lifestyle that everyone is having, credit cards get this amazing demand throughout the market. Persons out of every arena are using credit card and people who not using the credit card have prepared to apply for just one. Thanks for spreading your ideas in credit cards. https://impotencemedi.com causes of male impotence

  5. says

    Thanks for your strategies. One thing really noticed is that often banks plus financial institutions know the dimensions and spending patterns of consumers plus understand that plenty of people max outside their cards around the trips. They correctly take advantage of this real fact and then start flooding a person’s inbox plus snail-mail box by using hundreds of no interest APR credit cards offers shortly when the holiday season closes. Knowing that when you are like 98% in the American general public, you’ll get at the one opportunity to consolidate financial debt and switch balances towards 0 rate credit cards. poonmpp https://thyroidmedi.com – list of common thyroid medications

  6. says

    I am also commenting to let you know of the helpful encounter my friend’s daughter found reading through your web page. She figured out numerous issues, not to mention what it’s like to have an amazing giving mood to have most people really easily know selected impossible subject areas. You really exceeded our own expectations. Many thanks for imparting the invaluable, safe, explanatory and even easy thoughts on the topic to Janet.

  7. says

    I’m also commenting to let you be aware of of the cool discovery my child encountered checking your blog. She came to understand a wide variety of details, most notably how it is like to have a marvelous coaching heart to get folks easily fully grasp a variety of complicated matters. You actually did more than my desires. I appreciate you for delivering such good, dependable, edifying and also cool guidance on that topic to Evelyn.

  8. says

    I happen to be writing to make you understand what a wonderful experience our princess went through visiting yuor web blog. She realized too many things, with the inclusion of what it is like to possess an incredible teaching style to make the rest without problems understand various very confusing topics. You undoubtedly surpassed visitors’ expected results. Thanks for supplying those warm and helpful, trustworthy, revealing not to mention unique tips on your topic to Tanya.

  9. says

    Thanks for the tips about credit repair on this blog. Things i would advice people would be to give up the actual mentality that they’ll buy right now and pay out later. As a society all of us tend to do that for many things. This includes holidays, furniture, as well as items we would like. However, you have to separate your own wants from all the needs. When you are working to improve your credit rating score you have to make some sacrifices. For example you are able to shop online to save money or you can turn to second hand shops instead of costly department stores with regard to clothing.

  10. says

    Thanks for the tips about credit repair on this blog. Things i would advice people would be to give up the actual mentality that they’ll buy right now and pay out later. As a society all of us tend to do that for many things. This includes holidays, furniture, as well as items we would like. However, you have to separate your own wants from all the needs. When you are working to improve your credit rating score you have to make some sacrifices. For example you are able to shop online to save money or you can turn to second hand shops instead of costly department stores with regard to clothing.

  11. says

    Thanks for the recommendations on credit repair on this amazing site. A few things i would tell people is always to give up the particular mentality they can buy today and shell out later. Like a society we all tend to try this for many issues. This includes getaways, furniture, and also items we wish. However, you should separate the wants out of the needs. While you’re working to raise your credit score make some sacrifices. For example it is possible to shop online to save cash or you can visit second hand retailers instead of pricey department stores regarding clothing.

  12. says

    Thanks for your own work on this website. My mother take interest in setting aside time for research and it is simple to grasp why. My spouse and i notice all relating to the powerful way you provide very helpful tips via your website and in addition recommend response from visitors on this subject matter then our favorite princess is really starting to learn a whole lot. Take advantage of the rest of the year. You have been doing a stunning job.

  13. says

    My wife and i have been so relieved when Michael managed to finish up his studies via the precious recommendations he obtained using your web site. It is now and again perplexing to simply happen to be offering things which often some others might have been trying to sell. We remember we need you to thank for this. The type of illustrations you made, the straightforward website navigation, the relationships your site make it easier to instill – it is most spectacular, and it is letting our son in addition to us reckon that this subject matter is pleasurable, which is certainly truly serious. Thanks for the whole lot!

  14. says

    I am glad for writing to make you know what a incredible encounter my friend’s girl gained studying your web site. She learned plenty of pieces, which include what it’s like to possess an awesome helping nature to let the rest without problems understand various very confusing topics. You undoubtedly surpassed visitors’ expected results. Thanks for supplying those warm and friendly, trustworthy, revealing not to mention unique tips on your topic to Tanya.

  15. says

    I enjoy you because of all of the effort on this blog. Debby delights in carrying out internet research and it’s easy to see why. A number of us hear all about the compelling form you convey both useful and interesting guidelines by means of the blog and boost contribution from other individuals about this area of interest and my child has been becoming educated a great deal. Enjoy the remaining portion of the new year. You’re carrying out a dazzling job.

  16. says

    I’m just commenting to let you be aware of of the extraordinary discovery my cousin’s daughter enjoyed going through your blog. She discovered lots of issues, most notably how it is like to have a very effective giving heart to have many others effortlessly gain knowledge of certain extremely tough matters. You really did more than my desires. Many thanks for displaying the helpful, healthy, educational and also easy thoughts on the topic to Gloria.

  17. says

    My wife and i were very thrilled when Raymond managed to round up his web research with the precious recommendations he was given while using the weblog. It is now and again perplexing to simply possibly be releasing tricks which usually the rest might have been trying to sell. We really understand we now have you to thank for this. Those illustrations you made, the straightforward website navigation, the relationships your site make it possible to promote – it is mostly wonderful, and it is making our son in addition to us understand this topic is thrilling, which is certainly wonderfully vital. Thanks for the whole thing!

  18. says

    I’m also commenting to let you be aware of of the cool discovery my child encountered checking your blog. She came to understand a lot of details, including how it is like to have a marvelous coaching heart to get folks easily fully grasp a variety of complicated issues. You actually did more than my desires. I appreciate you for delivering such good, dependable, edifying and also cool guidance on that topic to Ethel.

  19. says

    My husband and i ended up being cheerful Albert could carry out his analysis because of the ideas he acquired from your blog. It’s not at all simplistic just to always be freely giving concepts a number of people could have been making money from. And now we acknowledge we’ve got the blog owner to appreciate because of that. All of the explanations you’ve made, the easy blog menu, the friendships you aid to create – it’s all amazing, and it’s aiding our son and our family believe that that article is amusing, and that’s especially essential. Many thanks for all!

  20. says

    I’m also commenting to let you be aware of of the excellent discovery my cousin’s child enjoyed checking your blog. She discovered a wide variety of details, most notably how it is like to have a marvelous coaching heart to get many more easily fully understand certain complicated matters. You actually did more than my desires. I appreciate you for delivering such great, healthy, educational and also cool guidance on that topic to Evelyn.

  21. says

    I am just writing to make you understand what a outstanding experience my wife’s girl had using your web site. She mastered so many pieces, which included what it is like to possess an excellent helping nature to let other people with ease learn some specialized things. You truly surpassed people’s expected results. Thank you for producing these precious, trusted, informative and in addition fun tips about this topic to Lizeth.

  22. says

    I happen to be writing to make you understand what a useful experience our princess went through visiting yuor web blog. She realized too many things, with the inclusion of what it is like to possess an incredible teaching style to make the rest without problems understand various very confusing topics. You undoubtedly surpassed visitors’ expected results. Thanks for supplying those warm and friendly, trustworthy, revealing not to mention unique tips on your topic to Tanya.

  23. says

    Thanks for your own work on this website. My mother take interest in participating in research and it is simple to grasp why. My spouse and i notice all relating to the powerful way you provide valuable tips via your website and in addition recommend response from visitors on this subject matter while our own simple princess is undoubtedly studying so much. Take pleasure in the rest of the year. You have been performing a terrific job.

  24. says

    I’m also commenting to let you be aware of of the cool discovery my child encountered checking your blog. She came to understand a wide variety of details, most notably how it is like to have a marvelous coaching heart to get folks easily fully grasp a variety of complicated matters. You actually did more than my desires. I appreciate you for delivering such great, dependable, edifying and also cool guidance on that topic to Evelyn.

  25. says

    A lot of thanks for all your valuable hard work on this web page. Kate loves getting into investigation and it’s really easy to understand why. I know all of the dynamic medium you make insightful solutions on this web blog and as well as foster participation from people on that idea so our girl is certainly discovering a lot of things. Have fun with the remaining portion of the new year. You are conducting a powerful job.

  26. says

    I am glad for writing to make you know what a nice encounter my wife’s girl had studying your web site. She mastered several pieces, which include what it’s like to possess an awesome helping nature to let other individuals very easily know precisely some problematic subject matter. You truly exceeded people’s expectations. Thank you for presenting these practical, trusted, informative and in addition fun tips about this topic to Kate.

  27. says

    I am glad for writing to make you know what a incredible encounter my friend’s girl gained studying your web site. She learned plenty of pieces, which include what it’s like to possess an awesome helping nature to let other folks very easily know just exactly several multifaceted subject matter. You truly exceeded people’s expectations. Thank you for presenting these powerful, safe, explanatory and in addition fun tips about this topic to Julie.

  28. says

    My wife and i were very thrilled when Raymond managed to round up his web research with the precious recommendations he was given while using the weblog. It is now and again perplexing to simply possibly be releasing tips and tricks which usually the rest might have been trying to sell. We really understand we now have you to thank for this. Those illustrations you made, the straightforward website navigation, the relationships your site make it possible to promote – it is mostly wonderful, and it is making our son in addition to us understand this topic is thrilling, which is certainly wonderfully vital. Thanks for the whole thing!

  29. says

    My wife and i have been really lucky when Louis managed to finish off his research using the precious recommendations he made through your web site. It is now and again perplexing to simply find yourself making a gift of steps which often some other people may have been trying to sell. Therefore we realize we need the writer to give thanks to for this. The specific illustrations you made, the straightforward web site navigation, the relationships you will help to instill – it is most remarkable, and it is leading our son in addition to us reason why this subject is fun, which is seriously pressing. Thanks for the whole lot!

  30. says

    I am only writing to make you understand what a superb experience our princess undergone viewing your webblog. She picked up such a lot of things, with the inclusion of what it is like to possess an ideal teaching spirit to make the mediocre ones without difficulty master specified tricky topics. You undoubtedly surpassed readers’ expected results. Thanks for rendering those useful, trustworthy, revealing as well as unique tips on your topic to Sandra.

  31. says

    I simply wished to thank you very much yet again. I do not know what I would have worked on without those ways shown by you relating to this topic. This was the troublesome situation in my view, nevertheless witnessing your well-written way you treated the issue took me to weep with joy. Now i am thankful for your work as well as wish you recognize what an amazing job your are undertaking training the rest with the aid of your websites. Probably you haven’t met any of us.

  32. says

    I’m just commenting to let you be aware of of the exceptional discovery my cousin’s child enjoyed going through your blog. She discovered a wide variety of details, most notably how it is like to have a very effective coaching heart to get many more effortlessly fully understand certain extremely tough matters. You actually did more than my desires. I appreciate you for displaying such great, healthy, educational and also cool guidance on that topic to Evelyn.

  33. says

    I wanted to send you the very little remark to finally thank you the moment again over the remarkable tactics you have shared on this page. This has been simply surprisingly open-handed with you to offer unhampered what most of us would’ve offered for sale for an ebook to help make some money on their own, precisely seeing that you might have tried it in case you desired. Those suggestions in addition worked to become good way to realize that some people have the identical keenness similar to my personal own to realize significantly more when it comes to this matter. I believe there are several more pleasant sessions up front for people who scan your site.

  34. says

    Thanks for your whole work on this website. My niece takes pleasure in working on research and it is simple to grasp why. We all notice all relating to the powerful ways you render vital tricks via your website and therefore welcome response from website visitors on this topic while our own simple princess is without question understanding so much. Take pleasure in the rest of the year. Your performing a wonderful job.

  35. says

    Thanks for your own work on this website. My mother take interest in participating in research and it is simple to grasp why. My spouse and i notice all relating to the powerful way you provide valuable tips via your blog and attract contribution from other individuals about this area and my child has always been becoming educated a great deal. Enjoy the remaining portion of the new year. You’re carrying out a brilliant job.

  36. says

    I intended to compose you a bit of note in order to give many thanks again for your personal magnificent pointers you’ve featured in this article. It is quite remarkably generous of people like you to give openly just what a number of us might have marketed as an e book to end up making some dough for themselves, most notably given that you could possibly have done it if you ever decided. These points as well served like the fantastic way to fully grasp other people have similar eagerness much like my own to know lots more pertaining to this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked at your blog post.

  37. says

    Thank you for each of your hard work on this web page. My aunt really likes going through investigations and it’s really obvious why. Most of us learn all of the lively method you offer practical suggestions through this web site and even increase participation from some other people on the matter so our favorite girl is in fact learning a lot of things. Take advantage of the rest of the year. You are always doing a really great job.

  38. says

    I am glad for writing to make you know what a nice encounter my wife’s girl had studying your web site. She mastered several pieces, which include what it’s like to possess an awesome helping nature to let other individuals very easily know precisely some problematic subject matter. You truly exceeded people’s expectations. Thank you for presenting these practical, trusted, informative and in addition fun tips about this topic to Kate.

  39. says

    I am glad for writing to make you know what a magnificent encounter my wife’s girl had studying your web site. She mastered several pieces, which include what it’s like to possess an awesome helping nature to let other individuals very easily know precisely some multifaceted subject matter. You truly exceeded people’s expectations. Thank you for presenting these powerful, trusted, informative and in addition fun tips about this topic to Kate.

  40. says

    I’m just commenting to let you be aware of of the exceptional discovery my cousin’s child enjoyed going through your blog. She discovered a wide variety of details, most notably how it is like to have a very effective coaching heart to get many more effortlessly fully understand certain extremely tough matters. You actually did more than my desires. I appreciate you for displaying such helpful, healthy, educational and also cool guidance on that topic to Evelyn.

  41. says

    I wanted to put you the tiny remark to be able to thank you over again on your pretty suggestions you have provided on this page. It was really strangely open-handed with you to make unhampered precisely what many people would’ve offered for sale as an e book to generate some dough for themselves, most notably given that you could possibly have done it if you ever decided. These principles as well served to be a fantastic way to fully grasp other people have similar fervor much like my own to know the truth many more pertaining to this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked over your blog post.

  42. says

    I wanted to post you that tiny remark to say thanks a lot over again just for the pleasant secrets you have featured in this case. It was really shockingly open-handed with you to grant publicly just what many of us might have offered for an ebook to generate some dough for themselves, mostly now that you might have tried it in case you desired. These secrets as well served to be a good way to fully grasp that other people online have the identical fervor much like my personal own to know the truth more regarding this matter. I am sure there are numerous more pleasant periods in the future for many who read your site.

  43. says

    I am only writing to make you understand of the exceptional discovery my cousin’s child enjoyed going through your blog. She discovered a wide variety of details, most notably how it is like to have a very effective coaching heart to get many more effortlessly fully understand certain extremely tough matters. You actually did more than my desires. I appreciate you for displaying such helpful, healthy, educational and also cool guidance on that topic to Evelyn.

  44. says

    I wanted to put you that tiny remark to be able to say thanks a lot over again on the pleasing solutions you have provided in this case. It was really shockingly open-handed with you to make publicly precisely what many of us might have offered for an ebook to get some dough for themselves, notably now that you might have tried it in case you desired. These smart ideas as well served like the fantastic way to fully grasp other people have similar eagerness like my own to know lots more on the topic of this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked at your blog post.

  45. says

    I’m just commenting to let you be aware of of the extraordinary discovery my cousin’s daughter enjoyed going through your blog. She discovered lots of issues, most notably how it is like to have a very effective giving heart to have many others effortlessly gain knowledge of certain extremely tough matters. You really did more than my desires. Many thanks for displaying the helpful, healthy, educational and also easy thoughts on the topic to Gloria.

  46. says

    A lot of thanks for each of your hard work on this web page. Kim really likes going through investigation and it’s really easy to understand why. Many of us know all of the dynamic method you make powerful strategies on this web blog and as well as improve participation from people on that issue so our girl is in fact learning a lot of things. Have fun with the remaining portion of the new year. You are conducting a really good job.

Leave a Reply

Your email address will not be published. Required fields are marked *