How to set weight loss goals: 7 simple steps

Weight loss goals work best when they give your efforts direction while leaving room for real life. Taking time to think through what you want to achieve — and how you’ll adjust along the way — can help turn intention into steady progress and sustainable results. 

Keep reading to learn how to set practical, achievable weight loss goals using 7 simple tips and a SMART goal-setting framework.

Research shows that setting goals helps people take more action and increases their chances of reaching their goals.Here are science-backed tips for setting practical and effective weight loss goals.

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1. Think about your “why”

You’re more likely to stick to and achieve your weight loss goals if you have a clear motivation behind them. Even better? When your “why” is rooted in health, fitness, or how you want to feel in your daily life. 

While aesthetics may be a factor in your motivation, goals driven primarily by external rewards (e.g. physical appearance, approval from others) tend to be harder to sustain. In fact, research suggests that people who focus on health and/or fitness outcomes are more likely to succeed and often see greater long-term success. 

Similarly, a 2023 study found that setting extrinsic goals is linked to worse weight loss results. Intrinsic goals, on the other hand, are linked to better self-control in sticking to and achieving goals. 

So, ask yourself, “why do I want to lose weight?” And think beyond how you look (or will look) in the mirror or to your ex when he scrolls through your Instagram.  

Maybe you want to get healthier so you can play with your children more easily (read: without getting winded). Or perhaps you reduce your risk of a chronic condition, such as heart disease or type 2 diabetes — both of which, BTW, are closely tied to obesity and overweight.

Whatever your answer, remember that a health-focused and intrinsic “why” can give your weight loss goals staying power.

2. Make sure you’re ready

Successful and sustainable weight loss doesn’t happen overnight. It requires time and effort. And no matter how good your “why,” weight loss goals only work if you stick with them. 

All that’s to say, it’s important to be honest with yourself before starting your weight loss journey. So, again, it’s time to ask yourself some questions:

• Am I ready to make these changes?

• Can I actually spend the time it takes to effectively change my diet and exercise habits? 

• Can I realistically maintain these habits in my current season of life?

• Am I prepared to be consistent — even when motivation dips or progress feels slow?

Take a moment to reflect before committing. Think about what barriers might come up, such as time, finances, stress, or family pressures. 

Weight loss is most effective when the plan you pursue fits your current life — not the one you wish was possible. Starting from a place of realism can make the process feel more manageable and help set you up for long-term success. Speaking of reality…

3. Be realistic

It can be tempting to set monumental goals: “I will run the New York City Marathon!” “I will lose 30 pounds in three months!” “I will completely cut out sugar and processed foods!”

These are all ambitious and sound impressive. And hey, it would be super exciting to make these bold aspirations happen. But how realistic are they, really? Odds are, not very. 

When it comes to weight loss goals, it’s crucial to be realistic and start small. 

Self-efficacy — aka your confidence in your ability to reach a goal — plays a role in your success, research suggests. By setting a more realistic goal, you’ll likely be more confident that you can actually do it, which, in turn, makes you more likely to achieve it. 

4. Focus on what you will (not won’t) do

Goals often fall into two categories: 

1. Approach goals, which focus on what you will do to move  toward a desired outcome. For example, “I am going to eat at least 2–3 cups of fresh veggies daily.” 

2. Avoidance goals, which focus on what you won’t do to move away from an undesired outcome. For example, “I’m not going to eat dessert for at least a month.”

In general, approach goals are linked to more positive emotions, healthier thought patterns, and better overall wellbeing. These benefits make it easier to build lasting habits, which can support weight loss over time

Research also shows that approach goals often are more effective than avoidance goals for changing health behaviors, including improving physical health, weight loss, and eating habits.

Basically, telling yourself what to do works better than telling yourself what not to do

5. Stay adaptable 

Progress isn’t always linear. So, it’s important to go into your weight loss journey knowing that setbacks may — and, TBH, likely will — happen. 

What matters most is how you respond when they do. Research shows that people who are able to adapt their behaviors and adjust their goals, rather than stick  to rigid expectations, are more likely to make steady progress toward long-term wellbeing. 

As you set weight loss goals, plan for obstacles ahead of time. Make a short list of strategies to help you get back on track if things don’t go as planned. This way, if (and, frankly, when) a setback happens or you hit a plateau, you have a concrete game plan to turn to for help. 

Instead of getting hung up on how things should have gone, you’ll be better equipped to take stock of the situation, adjust your approach, and plow ahead with positivity. (Only after you get a little frustrated or scream into a pillow because you’re only human!)

6. Track your progress and celebrate along the way

Another reason to set specific and realistic goals? They allow you to track your progress and hold yourself accountable. 

Think of it this way: When you know exactly what you’re aiming for, progress is easier to recognize, monitor, and celebrate — not just at the end, but also along the way. 

Studies show that when people more consistently track their weight loss or calorie intake, they tend to lose more weight. Having a record provides tangible evidence of your hard work and your results. That kind of proof can reinforce your motivation, build confidence, and help you stay committed, especially when progress feels slow. 

You can track your weight loss progress by: 

• Weighing yourself 

• Taking body measurements 

• Checking body composition

• Taking mirror selfies 

• Using apps or journals to log your meals or workouts

As for how often you should track your progress? It can be daily, weekly, monthly — the choice is yours. The important part is being consistent. 

7. Consider enlisting help

Various professionals can help you on your weight loss journey. You might consider working with a personal trainer, a dietitian, or even a mental health professional (e.g. therapist). 

Visiting your primary care provider is a great place to start. They can offer guidance and help you craft a safe and effective weight loss plan based on your goals.

You can even ask your friends or family to help you stay accountable. If any of your loved ones also want to lose weight, you can motivate each other and be accountability buddies. 

Research suggests that people who have a weight loss accountability buddy lose more weight than those who don’t. Other findings show that accountability programs can lead to greater adherence to long-term weight loss, too.  

A SMART goal is a powerful goal-setting tool because it helps create a clear plan to follow. Each letter in the acronym for SMART goals stands for a quality your goals should have:

• Specific

• Measurable

• Attainable

• Relevant

• Time-bound 

Here’s a closer look at each of these steps.

Specific

Make your goals as specific as possible. This way, you’re not left wondering what “progress” actually looks like. Instead, you know exactly what you’re aiming for and how to tell when you’re moving in the right direction.

Broad statements, like “I will eat more fruits and vegetables,” make it harder for you to track your progress because they're so general. Instead, try to choose more specific milestones or accomplishments. 

For example:

• ❌ “I will exercise more.” 

• ✅ “I will jog ½–1 mile two days a week, every week.”

Measurable

Setting measurable goals helps you track progress throughout your weight loss journey. A measurable goal includes a clear benchmark — such as a number, a range, or a specific habit — so you can easily tell whether you’re on track.

Aim for goals that have specific outcomes you can monitor, such as:

• Activity change (e.g. doing a particular exercise a certain number of times each week)

• Dietary adjustment (e.g. adding one vegetable to one meal, five days a week)

• Lab improvements (e.g. lowering hemoglobin A1C, LDL cholesterol, or triglycerides)

• Percent body fat loss (measured by a body composition analysis)

For example: 

• ❌ “I will try to eat healthier at home during the week.” 

• ✅ “I will prepare at least four home-cooked meals per week for the next month.”

Achievable

When setting achievable goals, honesty matters. Goals that feel realistic are far easier to stick with than ones that feel out of reach. In fact, small, manageable changes are more likely to lead to steady, long-term progress than big shifts that feel impossible to sustain.

The key is to meet yourself where you are. For example, if you don’t currently exercise, a goal of working out twice a week for one month may feel doable. That could be as simple as taking a 30-minute walk twice a week — an achievable target that builds confidence and momentum.

For example: 

• ❌ “I will completely cut out sugar.” 

• ✅ “I will limit desserts to two nights a week for the next month.” 

Relevant

A relevant goal directly supports your “why.” If it doesn’t move you closer to your weight loss goals, it will likely just be a distraction. 

It’s easy to get excited and pile on some unrelated goals (like finally learning how to play the guitar or a new language). You’re making one life change, why not try ‘em all? The answer: It can be distracting and, frankly, unhelpful to your main efforts.  

So for now, choose goals that are clearly connected to losing weight and keeping it off.

For example:

• ❌ “I will start a new habit of reading every night before bed and get eight hours of sleep every night.” 

• ✅ “I will aim to be in bed by 11 p.m. at least four nights a week for the next month.” 

Time-bound

The final step in setting a SMART goal is choosing a deadline to accomplish it. Creating a timeframe for your goal helps you stay on track. 

Choosing deadlines also gives you checkpoints to monitor your progress and evaluate what is and isn’t working for you. This will help you set future goals, too. 

Be sure to give yourself a reasonable amount of time to achieve the goal. Many people tend to overestimate what they can do in a short amount of time and underestimate what they can do long term. 

For example:

• ❌ “I will lose 10 pounds.”  

• ✅ “I will lose 10 pounds in three months.” 

SMART goals turn broad goals — e.g. “I will lose weight” — into clear, actionable steps. Instead of guessing what to do, you know exactly how you’ll work toward your goal, which makes progress more attainable and measurable.

Working toward big goals can feel daunting. So, setting smaller goals helps to build confidence as you move closer to your long-term goals (and keeps you accountable!). 

While losing 20 pounds may feel impossible, setting a goal of losing 4 pounds over one month may feel more achievable. 

The first step to creating SMART goals is to write down the areas of your health you want to work on. 

Your weight is influenced by many factors, including overall health and genetics. Because of that, it can be more helpful to focus your goals on healthy behaviors you can control, such as:

• Diet

• Water intake

• Exercise

• Sleep

• Stress management

• Reducing substance use (alcohol, caffeine, smoking, etc.)

Changing too much at once can be overwhelming and even potentially ineffective. So, once you have your list of behaviors you’d like to work on, choose one or two you’d like to start with. Then when those changes become a habit, pick one or two other areas to work on. 

Writing SMART goals

When writing your SMART goal, ask yourself:

• What exactly will I accomplish? (specific)

• How will I measure whether I accomplished the goal? (measurable)

• Is this something I can accomplish? (achievable)

• How does this goal support my long-term wants? (relevant)

• By when will I achieve this goal? (timely)

Answering these questions will help make sure you address each part of the SMART goal formula. Here is an example of a SMART weight loss goal:

• Each week during the month of October, I will complete a 30-minute strength workout on Tuesday, a 30-minute bike ride on Wednesday, a 30-minute strength workout on Friday, and a 30-minute run on Saturday. 

Before you start your goal, choose how you plan to track your goal — perhaps on a calendar or with an app. Be as specific as you can. For example, for an exercise goal, write down the specific exercises, number of reps, or workout videos you plan to complete and keep track of them as you go. 

Get started

Setting weight loss goals before you start your weight loss journey makes a big difference. This gives you a clear roadmap for your weight-loss journey and helps you stay consistent, focused, and motivated. 

• Be intentional. Make sure you commit to the weight loss journey and know your “why” before starting. Try to choose a “why” that goes beyond just aesthetics.

• Set realistic, intrinsically-motivating goals for best results.  Don’t forget to track your progress and celebrate small wins along the way.

• SMART goals (goals that are specific, measurable, attainable, relevant, and time-bound) are a great framework for creating goals that stick, since they turn broad goals into more actionable steps.

• Consider enlisting help from medical professionals such as a personal trainer, dietitian, mental health therapist, or primary care provider depending on your needs.