If you are trying to lose weight and improve your health, the first step is not just to “eat less” or “exercise more”, but to change your lifestyle habits scientifically. According to experts, to maintain long-term results, you need to start by setting clear and realistic goals. The goal should not be so strict that it makes you exhausted or easily give up. Should be built on your current body condition, living habits and your own ability to maintain.
Successful weight loss is not a short-term race, but rather a journey of endurance. Instead of expecting immediate results, you need to be patient, gradually adjusting your diet, exercise time and stress management. Understanding the reasons why you want to lose weight will become a strong motivation to help you persevere.
An effective weight loss plan often combines many factors: controlling calorie intake, choosing healthy foods, maintaining physical activity and building reasonable sleep habits. When small changes are accumulated over time, the body will gradually adapt and the weight loss results will become much more sustainable.
How to set goals and implement weight loss?
So how do you set effective weight loss goals and turn them into concrete actions in your daily life? Start with these small but sure steps:
1. Set long-term goals and small goals
A long-term overall goal could be: “Lose 4.5 kg in 6 months”. But to achieve that, you should divide it into smaller, more specific and easier to achieve goals, such as:
- Walk 20 minutes after dinner every day.
- Eat an extra plate of green salad at lunch.
- Drink enough 2 liters of water every day.
Such small goals will help you easily maintain motivation, and each time you complete them, you will have an additional sense of accomplishment to continue.
2. Apply the SMART rule when setting goals
Successful weight loss people often apply the SMART principle, which is:
- Specific: Clearly define what you will do, for example “walk 8,000 steps a day” instead of “exercise more”.
- Measurable: Have a way to track progress, such as weight, waist circumference, number of steps.
- Action-based: Focus on daily actions, not just the end result.
- Realistic: The goal is suitable for your ability and lifestyle.
- Time-bound: Set a specific time frame to create positive pressure.
3. Focus on realistic goals
Many people set a goal of “lose 10 pounds in 2 weeks” to prepare for a vacation. But that is often unachievable, easy to pressure and disappoint. A more reasonable goal is: “Exercise 30 minutes, 5 days/week”, which will improve your health and help your weight adjust gradually.
Losing just 5% of your body weight is enough to reduce the risk of diseases such as cardiovascular disease and diabetes. For a 90 kg person, losing 4.5 kg has brought clear health benefits.
In addition, you should be patient because the process of losing 5–10% of your weight can take 6 months. Losing weight slowly helps you form new habits that are more sustainable.
4. Be flexible and patient with yourself
Sometimes you slip off the plan, but life is not perfect. It is important to get back to healthy habits as soon as possible, instead of blaming yourself. Remember that what works for someone else may not work for you. When setting goals, consider your personality, resources, and lifestyle.
Before you start, be sure to consult your doctor to find out how much weight you should lose and how fast it is safe for you.
5. Identify and avoid triggers
One of the most effective ways to lose weight is to understand what triggers you to eat unhealthy foods, then find alternatives.
For example:
- If you tend to snack while watching TV, prepare pre-cut fruit or reduce your TV time.
- If stress makes you want to order pizza, take a 10–15 minutes walk before dinner.
- If you often order takeout because you don’t know what to cook, plan your meals for the week on Sunday.
- If you’re used to eating a sweet dessert after dinner, replace it with a fruit salad or a cup of herbal tea.
- If skipping breakfast makes you overeat at lunch, practice having a light breakfast, such as yogurt or oatmeal.
- Keeping a food diary (on paper or with an app) is also a great way to identify bad habits and make to adjustments.
Losing weight is a personal journey, there is no one-size-fits-all formula. The important thing is that you find the way that works for you, set the right goals and stick to it.
