Specific:
I want to get under the “obesity” line in the BMI chart (<30 BMI). To do that, I plan to continue to stay on WW (or a similar plan), continue to run regularly and increase my activity to 45 minutes or more on at least 5 days a week, including weight training at least twice a week.

Measurable:
I want to weigh under 190 by the end of 2011, for a BMI of under 30.

Achievable:
First goal is to lose 5 lbs. To be on track, I should do this by the end of February 2011.

Realistic:
This will mean losing approximately 30 pounds in 52 weeks, or a little over half a pound a week.

Timely:
Total goal by December 31, 2011.

Items to schedule:
Time to weigh in (Saturdays)
Time to reconsider what I need to do/planning (Saturdays)
Time to meal plan (Saturdays)
Gym trips (Friday and ?)
Running (M,T,W,R,F, and Sunday)

First step:
Schedule items above for first week of January.