Step 3: Set specific goals you can reach in a realistic time
Set short-term goals and reward your efforts along the way. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper.
Focus on two or three goals at a time. Effective goals are specific and realistic. For example, "exercise more" is not specific. But "I will walk 15 minutes, 3 days a week for the first week," is specific and potentially more realistic.
Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Remember, occasional setbacks happen. This is expected. When they happen, get back on track as quickly as possible. Then, think about how to prevent setbacks in similar future situations.
Everyone is different. What works for someone else might not be right for you. For example, to help you be more active, try a variety of physical activities, such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.