Here are some examples:
I am going to lose weight, not a great goal. It doesn't say how much and in what time frame. I am going to lose 20 lbs over the next six months, SMART.
I am going to change my eating habits and eat healthier, not so great. I am going to plan out my meals every week, make a grocery list, go shopping and prepare dinners to eat at home 4 out of 7 nights a week, SMART.
I am going to stop eating office junk food, nope. I am going to bring healthy snacks such as snow peas, carrots and hummus; hard boiled egg; 1 ounce of cheese and 4 Triscuit crackers with me to work every day, SMART.
I am going to exercise everyday; great idea but as a goal, not so good. I am going to walk for 40 minutes, 3 times during the week in the morning before work, very SMART.
So, now you have some reasonable goals. That is still not good enough. Each goal needs a game plan. For example, on Sunday afternoon I am going to sit down with a recipe book and plan out my meals for the week, make a list and then go to the store to do the shopping. I will plan on cooking and eating those meals, Monday, Tues, Weds and Thursday.
I am going to schedule my exercise in my calendar and set my alarm 1 hour earlier than usual in the morning. I will put out my exercise clothes the night before and I will get to bed by 10pm.
If you spell out your REASONABLE goals in a way you can measure your success, don't forget to give yourself a reward to reinforce that positive behavior! Exercise, will soon become a regular part of your daily routine. The same goes for healthy eating. It takes hard work, but you need a good plan!