Medical Review by Jennie Stanford, MD, FAAFP
Summary:
- Setting realistic goals can help you create a clear path towards achieving meaningful weight loss outcomes.
- Losing weight gradually may help you keep off the weight you’ve lost. Setting more ambitious goals may help you lose more weight even if you don’t meet the goals you’ve set, but be careful—goals that are too unrealistic might cause you to drop out of your weight loss program.
- Consider your unique lifestyle factors (like the amount of time you have to cook at home or exercise each day) for best results when setting weight loss goals.
- You may also want to use the SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—to set clear goals that support consistent progress.
- Flexibility is essential for success. Setbacks may occur, but they can offer important learning opportunities—allowing you to adapt and maintain focus on your long-term health goals.
Long-term weight management can feel challenging—but as with any challenge, setting the right goals can help. The key is to make sure your weight loss goals are both meaningful and realistic so that you can achieve them successfully and experience the benefits.
Lemonaid Health’s network of healthcare practitioners can help keep you on track by providing appropriate support for your weight loss efforts. Below, we show you how to manage your expectations to avoid burnout and anxiety, set achievable milestones, and make sustainable progress towards the results you want with help from a qualified healthcare practitioner.
Why setting realistic goals can help support your weight-loss journey
Incorporating realistic goals into your journey is essential to your overall success when it comes to weight loss. Small, achievable steps help create a clear and manageable path towards achieving your goals, and losing weight gradually has actually been shown to increase your likelihood of keeping the weight off instead of gaining it back.
Unrealistic goals—like losing a large amount of weight in a relatively short amount of time—can be demotivating. They can put you under unhealthy amounts of pressure and make you feel frustrated with your progress, especially if you don’t achieve them. Some research shows that people who set high goals for weight loss are more likely to drop out of their weight loss programs.
However, some people may actually lose more weight by setting ambitious goals. Another study showed that when people with obesity set targets, they’re more likely to lose weight—and that setting “unrealistic” targets can actually improve the results in some cases, even if those targets aren’t met.
Based on these findings, it may be reasonable to assume that it’s okay to set the bar high for your weight loss goals—just not so high that it causes you to give up.
Ultimately, weight loss is a highly individual process—and the goals that work for one person may not work for everyone. That’s why it’s important to set goals based on your specific needs and lifestyle factors. We’ll talk more about that later, along with how a healthcare provider can help.
Ways to approach your goal-setting targets
Setting SMART goals
One approach that may help you set realistic goals for weight loss is the SMART method. With roots in business culture, this acronym stands for Specific, Measurable, Achievable, Relevant and Time-bound. It has also been studied for its potential to help people make key changes to their health.
SMART goals are:
- Specific: clear and well-defined
- Measurable: quantifiable to track progress
- Achievable: realistic and attainable
- Relevant: aligned with your main objective
- Time-bound: within a deadline or timeframe
For example, if you’re wanting to lose weight, there aren’t any actionable steps within the framework of “my goal is to lose weight”. Instead, a SMART version of this goal would be “I will engage in 30 minutes of physical activity 3 days a week for the next 4 weeks”, keeping in mind what your end target is.
Another SMART goal idea could be “I will add one serving of vegetables to both lunch and dinner daily for the next 7 days”, with positive, achievable steps set to your own preferences and pace. You can learn more about setting SMART goals for weight loss here.
Considering your individual lifestyle factors
Everyone faces different challenges when it comes to weight loss, so it’s important to investigate what specific factors may stand between you and achieving your goals. Here are some of the lifestyle challenges that you may experience when trying to lose weight:
- A work schedule that makes it hard to be physically active
- Eating sugary foods because that’s what you purchase for your children
- Eating snacks your co-workers bring to your workplace
- Lacking motivation to cook or exercise because you aren’t getting enough sleep
Understanding the daily challenges that stand between you and weight loss can help you set goals that feel realistic, even if they are ambitious. For example, you might choose goals that align more with healthy eating than getting a specific amount of exercise each week if you have time to cook at home but your work schedule makes it hard to go to the gym.
Accepting setbacks & committing to your goals
Remember, occasional setbacks are to be expected when you’re trying to lose weight. When they do, it can help to see them as opportunities for growth rather than reasons to quit. With any setback, you have the potential to gain insight into what isn’t working, allowing you to revisit your strategy and make the necessary adjustments.
Making soft commitments to your weight loss goals may also help improve your outcomes. Some research suggests that creating a contract for yourself can help lead to short-term weight loss, and may even improve long-term weight loss plans, especially if they have a public element. This might look like making your commitment known to your healthcare provider or other witnesses like friends and family.
Keeping your weight loss healthy
The rate of healthy weight loss typically occurs at 1–2 pounds per week. This steady rate of pace helps provide a sustainable approach that supports your long-term success.
In addition to the weight you lose, consider the broader picture of your well-being. Health improvements aside from weight loss can also be important for your quality of life. These might include:
By shifting your focus to your overall health and adopting habits that nurture your body and mind, you can build a foundation for lasting changes that go beyond weight alone.
Working with your healthcare professional to set achievable goals
Healthcare providers can play a valuable role in setting realistic and achievable health goals. They can also help you understand what a healthy weight for you is, and provide guidance on the steps you should follow to achieve the goals you’ve set.
Lemonaid Health can make it easy to access this kind of support by connecting you with our network of online medical professionals based in the United States. Connecting with one of our experts can put you on track to setting goals that support your health and lifestyle, while giving you access to resources that can help you achieve them. We may also be able to prescribe FDA-approved weight loss medication in clinically indicated cases.
Set yourself up for weight loss success with Lemonaid Health
By focusing on achievable weight loss milestones, you can create a path forward that feels both manageable and rewarding. Stay optimistic, even when setbacks arise, and remember that every small step is a step in the right direction.
Begin your weight loss journey with Lemonaid Health, where creating a well-rounded and sustainable plan is made easy. Our medical professionals can answer your questions, provide advice, and may also prescribe appropriate medication if it is clinically indicated for you. Get started today and find the support you need for effective and lasting weight management.
