在设定饮食和锻炼目标时，很聪明

您决定通过营养和锻炼来改善您的健康。怎么办？

为了成功，我们的专家表示您应该首先设置具体和可实现的目标。

“Having a vague goal like ‘eat healthy’ or ‘exercise more’ can end in frustration, because there is no clear starting point, no way to evaluate the feasibility of the goal, and no way to know if you’ve succeeded,” says Andrea Murray, health education specialist in the癌症预防中心。

一个良好的目标设置策略是智能目标清单。智能目标是具体的，可衡量的，可达到的，现实和时束的。

“Having a SMART goal allows you to define what you want to do and how you will measure your progress,” says Murray. As you develop your goal, ask yourself the following questions.

Is your goal specific?The first step in developing a good habit is to describe exactly what that new habit will be. Instead of saying you will eat more vegetables and fruits, your goal might be to fill 2/3 of your plate with non-starchy vegetables and fruits at each meal.

Is your goal measurable?衡量您的进度并掌握自己沿途的责任将有助于让您追踪。在线或纸质期刊是监控您的进度的好方法。

如果您想要更加活跃，您可能会出发至少半小时，每周五天，每天写下您的活动，以跟踪您的进度。如果您想增加日常步骤，简单的计步器可以告诉您您是如何做的。

Is your goal attainable?Make sure you have the tools, information and resources you need to reach your goal.If a gym membership is out of your budget, a walking program like the one described above may be a better option for a fitness goal.

Is your goal realistic?Setting a goal that is realistic can help avoid setbacks and false starts. For example, if you know you hate to run, training for a marathon may not be realistic.

旨在挑战的东西，但不是不可能的。如果它太容易，您可以随时调整目标。如果你开始小，那么长期行为变化更有可能。

你有时限的目标是?没有起点和截止日期的目标更容易推迟。当你开始新的行为或活动时拼出拼写，你会多久做一次。如果您想提高您的饮食，目标可能会替代本星期天一周替代植物的肉类肉类三餐。

是我mportant to evaluate your goals often and adjust them as needed to maintain your healthy lifestyle. Even if your goals are SMART,你可能会袭击障碍或者回到旧习惯。默里说，刚刚回到轨道并专注于您的成功。

“我们鼓励生活方式改变，”她说。“这不仅仅是在短期内健康或锻炼，但制定可能降低癌症风险的长期变化。智能目标发挥作用，使这些长期变化。“

使用此信息图表做出自己的聪明进球。

在MD Anderson的Lyda Hill癌症预防中心申请预约or call 877-632-6789.