What’s the best way to set weight loss goals?

We’ve been told for years that for goals in any area of life to be effective, they ought to be SMART. To have defined objectives, be within our capabilities and be bound by a sensible timeframe. We can apply this to pretty much anything from career plans to DIY projects, and using this approach for weight loss is no different. In fact, a study from 2019 observed that “SMART goals were effective in reducing weight or improving eating behavior”.

The problem is that whether you have 10kg, 25kg, 50kg or more to lose, that number can seem pretty daunting and might put you off getting started. And giving yourself a suitable time frame can make the end point seem too far away. Who can stay in the zone for 2 years at a time? I know I’d struggle, however much I wanted it. This is where micro weight loss goals can help.

SMART targets

It’s important here to revisit some of the tenets of the SMART principle.

Specific? Yep, sounds good. A defined weight loss goal, either as a percentage of body weight, a number of kgs/lbs dropped or a target weight to aim for.

Measurable? Again, essential, otherwise you won’t be able to track your progress or know when you’ve got there. The ways you choose to measure progress might not be as obvious as your weight on the bathroom scales. You might choose to use some alternative or additional methods. The way your clothes feel or how much fitter you’re becoming (eg using resting heartrate as a measure, or how much faster you are covering the same distance). If you fall off the wagon or you feel in yourself. Your sleep quality and how your confidence is improving…

Choose the most important measures for you. This could be a combination of data and the less tangible markers, it’s up to you. The main thing is that you are comfortable monitoring yourself in this way and do so without judgement or criticism.

Achievable? This is the one you can hack to make it work better for you. Alongside the daunting end-goal of a target weight or a specific weight loss, break these down into much smaller units. Yes, you might have 30kg to lose, but that means you also have 15 x 2kg. It’s so much easier to knock off 2kg at a time and to feel like you can easily move onto the next stage, than to keep slogging towards the final total, which could be months or years away. Smaller goals take the pressure off and give you more chance to celebrate your progress, whilst still moving towards the ultimate target in exactly the same way.

And the last two?

Realistic? As for things being achievable, 2kg feels more of a realistic goal than 30kg. Not that you can’t achieve that bigger number, you absolutely can. But at the start of the process it can be harder to believe that you’ll manage it. A realistic goal allows for life to get in the way. For holidays, birthdays, illness or any other event that might blow you slightly off course. Even the odd wobble and return to dodgy eating habits (it’s going to happen now and again). Why not set a smaller target of what you can realistically do in the next four weeks? Which brings me to…

Timebound. An overall target broken down into monthly chunks is still timebound, it’s just more easily to visualise and helps you to focus your efforts. Tick off one month, then on to the next. No-one fancies the idea of keeping up a calorie deficit for two years, but for four weeks (before you think about the next lot)? Much more appealing.

Effective weight loss goals

If your overall goal feels like too much of a stretch and you’re disheartened before you even start, go small. Keep that ultimate goal in mind, but keep your daily focus on the molehill rather than the mountain.

Weight loss of 1/2 lb (0.2kg) a week might not sound loads (especially if you’re used to the inflated numbers that come from crash diets). But honestly, it’s brilliant, and when it’s done consistently, you’ll keep ticking over nicely. That slow, steady rate, minimises the impact your fat-loss efforts have on your day to day life and you’re more likely to maintain your weight loss phase for the required duration.

So, set a micro goal for this week, then the next week, and the next. And don’t forget to keep looking back to see how far you’ve come, you’re amazing.

Weight loss can feel like a slog however you do it, especially if you’re doing it alone. If you’d like someone in your corner for advice, encouragement, real-life suggestions and endless support, that’s what 1:1 Coaching can provide.