How to Set Goals to Lose Weight

Written by Patrick LABORDE

If you don’t know where you’re going, I hope there’s nowhere you need to be.

What is it that you want? Do you want to have more energy? Do you want to feel more peace and satisfaction? Do you want to look better naked? Identifying your primary goal is crucial to getting the results you want, because you can never reach the destination if you don’t know here you want to go. Wherever you are right now, I want you to think about what you want to accomplish. Do you have an idea of how you want to look, feel, or perform? Once you know your desired results you can map out the steps you need to take to get there.

There is a great system to follow when making goals so that you can achieve them with ease.  That framework is to set S.M.A.R.T. goals, which stands for Specific, Measurable, Attainable, Relevant and Time-Based.

Specific” means to focus on one goal that has an actual end point. For example, instead of saying “I want to lose weight,” say, “I want to lose 10 pounds.”

Measurable” means that you can tell specifically how far along you are towards achieving your goal. If you say in a general way, “I want to lose weight,” well, I guess if you lose 1 pound you will have achieved it. But is that really what you want? If you say, “I want to lose 10 pounds,” then you will know exactly where you are at any moment during your process.

Attainable” means that you can actually accomplish your goal. If you are trying to lose weight, you don’t want to set a goal of losing 50lbs in 3 weeks. That would most likely not happen (if you are losing weight safely).  Make sure to pick a reachable goal in a realistic timeframe. Adjustments can always be made, but if you pick something that is realistic you will start to believe and move toward reaching that goal.

Relevant” means that there’s a reason for your goal. This is the “why” factor. Why do you want to achieve your goal?  Why do you want to lose weight? For example, you might say, “I want to lose weight for my next high school reunion”. Having some sort of relevant motivation will greatly help you stay focused on your goal. And be sure to picture yourself succeeding!

Time-based” means setting a deadline for yourself. For example: “I will lose 10 pounds in 6 months.” This way, you can break down your goal if you want to (“X” amount of pounds a month), as well as monitor your progress and actually celebrate when you have reached a milestone. If the goal time needs to be changed, you can always adjust it.


Goals are not meant to stress you out. They are just a way for you to stay focused, organized, and motivated. Creating small goals that you can achieve easily is a great way to help you feel a sense of achievement and success, and to be motivated to achieve even more.  Small goals are the building blocks of sustainable results!

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