When starting a weight loss journey, many people only look at the final destination:
- “How many kilograms do I need to lose?”
- “How long will it take?”
Just thinking about the long road ahead is enough to make you feel overwhelmed and discouraged. And then, before you’ve made much change, you want to give up.
Instead of focusing all your attention on the final result, try breaking down your weight loss journey into more reasonable and achievable goals. When you focus on the process, success will come naturally.
How to set the right goals when starting a weight loss journey?
Here are 3 important steps to help you set more realistic and sustainable weight loss goals:
1. Understand what healthy weight loss is
Many people expect to lose 4 – 9 pound/week just through dieting and exercise. But in reality, this is an unrealistic and difficult expectation to maintain.
A healthy weight loss rate is typically around 1 – 2 pound/week, depending on individual metabolism, age, and lifestyle.
This means:
- If you want to lose 20 – 30 pounds this process may take several months.
- And that’s perfectly normal.
Losing weight too quickly is not only difficult to maintain but can also:
- Slow down your metabolism.
- Make you tired and more prone to regaining weight.
Understanding the correct rate of weight loss will help you avoid disappointment, self-blame, and be more persistent on this journey.
2. Break down big goals into smaller steps
One of the most important secrets to sustainable weight loss is: Focus on short-term goals, instead of obsessing over goals 1 – 2 years from now.
For example, if your ultimate goal is:
- To lose 22 pounds.
- To fit into your favorite pants again
Keep that in mind, but don’t let it create daily pressure.
Instead, set small goals like:
- This week: replace your afternoon soda with water or mineral water.
- Next week: maintain that habit and add 20 minutes of strength training.
- The week after that: eat an extra portion of vegetables at dinner.
Pay attention to the positive feelings these small changes bring, instead of just focusing on the number on the scale.
3. Let go of your obsession with weight, track your progress in a different way
The number on the scale doesn’t always accurately reflect your efforts.
Weight can fluctuate because of:
- Water in the body.
- Hormones.
- Sleep and stress.
If you only rely on the scale, it’s easy to lose motivation when you don’t see immediate results.
Instead, try:
- Use a dress or pair of pants you want to fit into to track your progress.
- Observe your sleep quality, skin condition, and energy levels throughout the day.
- Note the good habits you’ve maintained (eating more vegetables, drinking more water, exercising more regularly).
These “non-measuring tools” help you see real progress and keep going.
Ultimately, weight loss isn’t a sprint, but a long journey that requires patience and self-understanding. When you set realistic goals, break them down into smaller steps, and track your progress flexibly, you’ll lose weight without feeling pressured or exhausted. Start with a small goal this week and let those changes lead you to more sustainable results.
