Goal Setting for Sustainable Weight Loss

July 2, 2022

Emma Spitz

Personal Trainer

Introduction:

When people start their fitness journey with us, many have weight loss goals. As a trainer, I want to design a program that will help them achieve their goal while helping them appreciate their body and their capabilities. If you have a goal to lose weight in a healthy way, this blog post is meant for you. In this article, I’ll explain how to set a sustainable weight loss goal in a way that appreciates the things your body can do in this moment while making a caring effort to change.

The Importance of Goal Setting

Before we delve into the elements of a sustainable goal , it’s important that you understand the importance of goal setting.

Setting goals at the beginning of your journey helps you:

Even if you’re not concerned with the number on the scale, goals that are specific, measurable, and realistic are crucial in helping you make long-term lifestyle changes. With specific, measurable and realistic goals, you’ll find yourself feeling confident and empowered.

Be Specific

General goals may feel safer for you than specific goals. The problem is that goals that are too wide in scope are more difficult to achieve. Specific goals are more likely to be achieved because they define success. When you know what success means for you, it is easier to develop a plan and pave the way to achievement. To set a specific and sustainable weight loss goal focus on answering the following questions:

As an example, you might set your specific body composition goal to be, “I want to lose one inch on my waist within two months.” With this specific goal, you can create an action plan that details the things you will do to achieve that goal. Your specific goal then becomes, “I will lose one inch on my waist within two months by training three times per week at the gym and eating balanced meals”

Measure Your Success

Numbers in relation to weight can be understandably stressful. Fortunately, there are ways to create measurable goals that don’t involve a scale or a measuring tape. To set a measurable goal that helps you appreciate the way your body moves and improves, you can focus on performance goals. Choose movements you like doing or those that you need to do in daily life. As an example, you may set a performance goal in relation to gaining upper body strength. Your specific and measurable goal would be, “I will increase my pushups by five repetitions in one month.” You’ll know if your goal is measurable if you can answer the following questions:

Another way to make a goal measurable is by using physical cues that you’ve lost weight. Choose a piece of clothing that you would like to be able to wear again. My advice is to choose something that is meaningful. Be sure to consider if it’s possible to fit into again within the time you’ve set out for yourself.

Make It Realistic

Setting realistic yet challenging goals can have a transformative effect on your confidence level. When your goals are realistic, you are more likely to feel confident in your capability. When those realistic goals are challenging, you’ll feel more accomplished with each small win and be motivated to continue.

To make your goals realistic, consider your context. My advice is to identify what aspects of your lifestyle can be adjusted to allow you to consistently work toward your goal. Be sure that you make time for rest and rejuvenation in addition to your new movement and eating habits.

You’ll know if your goals are realistic if:

Celebrate Small Wins

Setting specific, measurable and realistic goals sets you up for success. In my experience as a personal trainer, the key to feeling motivated is giving yourself a lot of opportunities to feel accomplished.

Start by breaking down your long-term goal into short-term goals. I recommend basing your small goals on building healthy habits.

For example, maybe you are feeling the effects of dehydration such as reduced energy levels and headaches. These symptoms could make it more difficult for you to move often and choose healthy foods. If this sounds like you, make your first small goal to consistently drink enough water.

(You can find out how to stay hydrated in our Hydration series on our Healthy Living Library)

Remember, your short-term goals should be specific, measurable and realistic – just like your long-term goal.

Conclusion

Equipped with your specific, measurable and realistic goals, you are ready to start your journey to a happier, healthier, and more active version of you.

If you are looking to lose weight to be healthier, remember that health isn’t a size or a number. Focus on finding daily movement that brings you joy and eating nutrient-dense foods that you truly want to eat.

Begin Your Journey with Us

If you’re finding it challenging to get started on your journey, feel free to reach out to us for a complimentary consultation, and we would be more than happy to chat and offer some guidance to help you move forward. Sometimes taking the first step is the hardest, so don’t hesitate to get some help to kickstart the process. We all start somewhere.