Hello Readers,

I always mention SMART goals in my blog posts because they are the #1 reason why I’m succeeding with my weight loss journey.  I first heard about SMART goals in the TMC Wellness programs and they have changed the way I approach healthy living.

I used to pick fad diets to lose weight quickly never reaching any goals and only gaining what I lost back and more and failed with each fad diet I tried.  By practicing  SMART goals I don’t put pressure on myself and stress out.

What does SMART stand for? Specific, measurable, attainable, realistic and timely.


Make a specific goal rather than a general goal.
‘I want to get healthy’ is a general goal. ‘I want to reduce my total cholesterol to normal levels by X amount by X date.’ or ‘I want to fit into my size 14 jeans again by X date.’ or ‘I want to be able to run a 5K by X date.’ are specific goals.


Whether you’re measuring your progress toward your goals by pounds, dress sizes, or blood sugar levels, make sure you can measure your progress. Don’t forget to keep track.  I would write my weekly weight loss total in my journal which helped keep me motivated.


Be realistic, identify baby steps and you are more likely to attain them. The success of attaining those small goals helps drive me forward.


You must be honest with yourself, make sure you identify actions and goals that you can attain, that are realistic. Choosing a high goal, ex I’m going to lose 50 pounds, or I’m going to run 5 miles everyday, or workout everyday for at least an hour, you set yourself up for failure. Set a goal to get active for 30 minutes a day for five days a week, if you don’t walk/run/workout one day or even two that week it’s not a problem, you still have five days that you can work out.


Give yourself a timeframe to achieve your SMART goals in. EXAMPLE I will be able to run 5 kilometers, using the coach to 5K program, in time for the Be Tucson Women’s 5K on February 19th, 2017.

The best thing I ever did was making SMART goals and I was able to stick with them. I’m happy with my progress and excited about reaching goal weight. What are your SMART goals going to be?

Mary H Kmak

Health Warrior

Mary Kmak has turned her life around, losing over one hundred and twenty-five pounds, and found a path to health through the Tucson Medical Center Wellness program. In Mary’s Promise she shares tips, recipes, challenges that she has learned along the way. Today, she talks specifically about SMART goals. 

Please consult your primary care physician before embarking on an exercise regime. Mary’s Promise reflects her experience and does not constitute medical advice.

Want to make the kind of changes that Mary has and see similar results? Make an appointment to see one of TMC’s Registered Dietitians for a one on one and gain a whole world of scientifically-based, tried and true techniques to improve your health and fits your individual lifestyle.