Setting Weight Loss Goals

Setting Achievable Weight Loss Goals

Setting My Weight Loss Goals the SMART Way

Have you decided that it’s time to make a change but aren’t sure how to get started? Or have you already set more goals for yourself than you care to admit-but keep failing to reach them?

It’s time for a new way of thinking.

No matter how big or small your goal, whether it’s losing 5 or 50 kilos, walking a 1 km or running your first marathon-making change requires planning and SMART goal setting.

Follow these guidelines to setting SMART goals and you will be surprised at what you can do:


Your goal should be clear and easy to understand.

  • A common goal, “get healthy,” is too general. There are so many ways to get healthy.
  • How do you want to do it?
  • Is it losing weight?
  • Be more active?
  • Stop smoking? Break it down and it will be easier to manage.
  • Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”


A goal to “lose weight” is not enough.

How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number. Another good way of measuring a goal would be by having a full body composition scan. The Evolt 360 not only weighs you, it also measures your lean muscle mass, body fat % and gives you a fitness score. Scans are a great way to measure your successes and stay accountable.


Before you can add a number, you have to know how high or low you want to go.

It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.

  • Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.
  • A measurable, attainable goal could be, “I will lose 7% of my body weight.”


Set goals that are important to where you are in your life right now.

Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.

  • Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.


Include an end-point.

Knowing that you have a deadline motivates you to get started.

  • Since healthy weight loss is about 1-2 kilos per week, set your deadline accordingly. For our example, we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a SMART goal!

With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples:

  • I will walk 5 days every week for 30 minutes each.
  • I will drink water instead of soft drink every day this week.
  • I will bring my lunch to work instead of eating out 4 days this week.
  • I will take time out for me and my wellbeing

Becoming a better version of you starts by being SMART!

Need a bit of guidance setting Goals?

Help me set my goals

author: Donna Hartley