Many people start January with a New Year’s Resolution to lose weight. But few people will achieve this goal. If you want to be one of the few that has success you may want to take a close look at how you set goals, and create a plan to tackle them. In this post I’ll explain my approach to goal setting for weight loss and how I’ve helped my clients have success meeting their weight loss goals.
Use SMART goals
SMART goals are recognized as one of the best ways to make goals you can achieve. SMART has several definitions but the commonly used definition is:
Specific - This means rather than just saying “I’m going to lose weight” say “I’m going to lose 20 lbs” or better yet “I’ll lose 3 inches off my hips”
Measureable - The examples above are examples of goals that are measurable. But we’ll discuss below why the scale might not be the best way to measure your progress.
Attainable - Do you have what you need to reach this goal in a reasonable time frame? It may mean professional help, or access to healthy foods.
Realistic - Is this a realistic goal for you? Quick weight loss is almost never sustainable
Time bound - Set a time frame for achieving your goal.
Why do you want to lose weight?
When you have a goal of any kind, but especially one that requires as much effort as losing weight, the WHY behind it is important. This is the emotional driver that motivates and propels you forward. This allows you to be more invested in the actions that are required to meet your goal.
Your goal must be meaningful for you.
You are more likely to achieve goals that have meaning for you. If you are approaching weight loss just because your doctor says you need to lose weight, or because you don’t think your partner finds you attractive you may not have the success you desire.
You can look at all the ways that losing weight will improve your life:
Better health
Improved mobility
More energy
Improved self esteem
If any of these resonate with you, investigate the specifics more closely. For example better health may mean controlling your blood sugar so you don’t need medication. Improved self esteem can come from being able to shop for regular and not plus sized clothing. With more energy you might be able to keep up with your family on an afternoon bike ride.
You need an action plan
Now that you’ve set a SMART goal and determined that it has meaning in your life, it’s time to make a plan. This can be the most challenging part of achieving your weight loss goal. I help my clients to develop a plan to meet their goals.
Recognize that the scale doesn’t tell the whole story
If your goal is to lose a certain amount of weight, watching the scale can be frustrating. The number you see is dependent on factors like hydration levels, hormones, and body composition. Consider watching other things like waist and hip measurements or body fat measurements to check your progress.
Short term vs long term goals
When setting goals, both short terms and long term goals are important. Long term goals give you a big picture view of where you want to be, but it can be difficult to take short term action when the end goal is far away. Short term goals allow you to break up your big goal into smaller doable chunks.
For weight loss your long term goal should go past the point of losing the weight you want. This is only half the battle. Your long term goal should include keeping the weight off. This will help you to make choices that are consistent with sustainable weight loss.
How do you handle setbacks?
Things don’t always go according to plan. Having a plan to get back on track is key to handling setbacks. Instead of beating yourself up, review your goals and recommit to them.
Mini or daily goals can help with handling setbacks. You can create goals like reaching a certain number of steps, drinking a certain amount of water or eating all your veggies. These goals can help you get back on track and feel more positive about taking action.
Get family and friends on board
Having support from family and friends makes it easier to meet your goals. They can provide you with support when things are challenging, or encouragement when you're doing great. They can help you stay accountable and may even join you.
"I had the pleasure of working alongside Vicki for almost 2 years in Australia. The clients that came through the door saw extremely great results. Within the first week, so many would express to us how good they felt regarding their energy and all round well-being. As well as working with Vicki, she helped me with my own health and wellness goals. After 3 years of continuing her program, I really do find this program not only becomes a lifestyle change but is something I can easily maintain on my own as I have been given the best advice and tools which has been implemented into my everyday routine. The program not only helped me lose weight, but I've managed to keep at my goal weight, I have sustained my energy levels and I am the healthiest I have ever been. I would recommend Vicki's services to anyone who is interested in weight loss and wellness, as I believe her program is something that everyone can use in their day to day life and is tailored to your own lifestyle and needs."
- Tash K, Perth Australia
Get professional help
If setting goals and making a plan for weight loss seems daunting, or if you have tried and failed in the past, I can help you develop a plan. My programs are personalized and we develop them together to make sure that you have what you need to meet your goal. We’ll look at hormones, lifestyle factors and your unique body to create your plan for success. Book a free nutrition assessment to find out how I can help.
Warm wishes,
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com
About Vicki:
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.
Certified and Registered Nutritionist
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