Personal Weight Loss Plan Using SMART Goals: A Case Study

This essay details a personal weight loss plan centered around the SMART goals framework. The author aims to lose 20 pounds through a combination of increased exercise and dietary adjustments over two months. The plan incorporates specific actions such as morning and evening exercises, reduced consumption of fatty and sugary foods, and weekly weight measurements to track progress. The attainability of the goal is reinforced by the author's desire to improve health, join a basketball team, and gain control over their body. The relevance of the goal is tied to personal well-being and athletic aspirations, with the timing aligned with the upcoming basketball season. The plan includes a clear start date, daily tracking, and weekly/monthly targets, ensuring it is time-bound. References to academic sources support the effective use of SMART goals in achieving personal objectives.

Running head: SMART GOALS 1
Lose 20 Pounds
Student’s Name
Institutional Affiliation

SMART GOALS 2
Lose 20 Pounds
Specific
I would like to lose 20 pounds through the increase in exercises to be conducted every
morning and evening for two months while cutting down on consumption of fatty and sugary
food. I would focus on the specific aspects as I have over time neglected the core aspects that I
used previously in maintaining and reducing my weight.
Measurable
In making my goals measurable, I shall focus on weekly weighing on the weight and
record the loss experienced in each week. In between, I would convert this to ascertain the
pounds lost and measure them against the target set for each week. At the same time, I would
detect the reduction through observing my ability to do tasks which I previously felt tired and
unable to carry out. Besides, I would measure the distance I cover on the first day and the last
day of the week to ascertain the level of improvement which would determine the rate of
achievement of the goal (Werle Lee, 2010). I will then keep a log of all the measurement details
and the improvement level therein.
Attainable
Over time, I have suffered the consequences of increased weight ranging from ridicule,
inability to perform some exercises, and several warnings from the doctor. As a result, the facts
have led to the self-assessment and determination to attain the set goals and work hard towards
reducing the negativities involved. The goal shall further assist me join my desired sport
“Basketball” which requires vigorous exercise hence perceive the exercise as a preparation
ground to attaining my dream game. Above all, improvement of my personal health and a sense
of control over my body is my greatest motivation towards attaining the goal (Conzemius &

SMART GOALS 3
O'Neill, 2009). I have set sufficient funds for the program thus feel prepared enough to see it
through to success.
Relevant
Attaining my goal is quite relevant to my well-being and granting me the permission to
join my dream team in the basketball club. Since it’s a personal decision, I feel compelled by self
to attain it for personal good (Conzemius & O'Neill, 2009). The time remains ripe for the cut in
weight as it would allow me join the team in the coming season set to begin in three months. At
the same time, the present financial, political, and social environment supports my activity thus a
success.
Time-Bound
I am set to begin on the 10th of this month and record daily proceedings and have
established a proposed weekly and monthly target. Today, I take my time to ensure all I need is
in place as I wait to begin the practice officially.

SMART GOALS 4
References
Conzemius, A., & O'Neill, J. (2009). The power of SMART goals: Using goals to improve
student learning. Solution Tree Press.
Werle Lee, K. P. (2010). Planning for success: setting SMART goals for study. British Journal
of Midwifery, 18(11), 744-746.