Pretty much everyone I’ve ever spoken to about fitness has told me they’d like to lose a few extra pounds. Whilst I personally feel that overall health should come before your weight, there’s no denying there are multiple pros to losing weight or fat. Losing weight (or body fat) is a slow process that demands you to have consistent and robust habits you perform over and over again. Sometimes it’s a boring process but it’s a process nonetheless. If you find it hard to lose weight, SMART goals for weight loss may be the answer you need.
When it comes to weight loss, it can feel like you’re forever taking one step forward and two steps back. This was the position I was in for many years myself and so I know how frustrating it can be. You’re ‘good’ all week and then you have a blowout at the weekend that sets you back again. The truth is, there doesn’t appear to be a one-size-fits-all approach to weight loss and everyone’s body will respond differently to different methods.
If you’re trying to lose weight by following a loss plan, you may be making things harder for yourself or maybe you’re simply not setting realistic goals in the first place. When it comes to creating lasting habits, it’s often best to start with small, reachable goals. SMART goals for weight loss can help you to set realistic goals and therefore keep you motivated in the long run.
What are SMART goals?
SMART is an acronym that you can use for realistic goal setting. The method helps you to break down and laser-focus your objectives.
- Specific (simple, sensible)
- Measurable (motivating, meaningful)
- Achievable (attainable)
- Relevant(reasonable, realistic)
- Time-bound (time-based)
How to use SMART goals for weight loss
Here’s how to use SMART goals for weight loss.
Specific
The first part of SMART goals is making sure your goal is specific. For example, how much weight do you want to lose? Is there a certain amount of pounds you’d like to shed? Try and be as specific as you want and use the 5 W’s to hone in on the specifics;
- What do I want to accomplish?
- Why is this goal important?
- Who is involved?
- Where is it located?
- Which resources or limits are involved?
For example, you may decide you want to lose 10 pounds because that would allow you to be in the ‘healthy range’ based on BMI.
Measurable
Your SMART goal for your weight loss should be measurable. You need to decide on how and when your goal can be achieved.
For example, if you want to track your weight loss, you could decide to use a set of scales to weigh yourself and at the same time use fitness trackers to track your daily or weekly steps and calories.
Achievable
Your weight loss goal should also be achievable. After all, there’s no point in setting yourself an unrealistic goal that you will struggle to reach. Your SMART goal for weight loss needs to stretch your current abilities but still be achievable.
Have a think about;
- How achievable is this?
- How can I achieve this goal?
- How realistic is it?
For example, let’s say that you want to lose 10 pounds before a wedding you’re going to in two weeks. How will you achieve that weight loss? Is it really realistic to lose that amount of weight in a healthy and sustainable way in a two-week time period?
Relevant
Your goal for your weight loss also needs to be relevant. That also means your method to reach your goal needs to be relevant. How relevant is the goal itself? What will you do to make your life as easy as possible when it comes to reaching your goal?
Ask yourself;
- Is it the right time for me to do this?
- Does it align with my other goals?
- Is it worthwhile and sustainable?
For example, you may decide to start a specific diet and exercise plan to reach a certain weight but they may not translate to your desired results. It’s worth finding the right diet depending on if you want to gain muscle or you simply want to lose body fat.
Time-bound
All goals need to be time-bound and have a start and end date. This part of the SMART goals acronym is important because it helps you to stay on track and limit distractions. When you know you have a deadline you’re more likely to get things done.
Consider;
- When will my goal be completed by?
- What can I do today to get things moving the right way?
- What can I do each week?
If your goal is realistic then it should be no problem to set an end date. Think about how long it will take to reach your goal by noting what you will need to do each week.
For example, if you want to lose 10 pounds of body fat you may need to consider that it is a relatively slow process and therefore you’ll probably need at least 10 weeks to achieve this, giving yourself a realistic rate of 1 pound dropped each week.
SMART goals for weight loss examples
Here are 15 SMART goals for weight loss examples to give you some inspiration for setting your own goals.
1. Go for a 20-minute walk twice a week
“I will go for a 20-minute run twice a week,”
Specific: This goal is specific as you are identifying that there will be two days within a 7-day period where you will go for a 20-minute run.
Measurable: This SMART goal is measurable as you can wear a watch or take your phone which will not only help you to keep track of the time but allow you to track your steps, calories and heart rate with the right apps.
Achievable: This goal is achievable for most people as 20 minutes is not a very long time to run, especially with it being only 2 times a week.
Relevant: If you only want to lose a small amount of weight but increase your calorie expenditure by a small amount 2 times a week, this goal is relevant especially combined with a healthy diet.
Time-bound: This SMART goal doesn’t have to be time-bound as it can be an ongoing healthy habit but you can make it time-bound if you wish but making this a habit you do for at least 3 months.
2. Eat only a whole food for 3 months
“I will eat a whole-food diet with zero processed food for 3 months so I can lose 10 pounds,”
Specific: This goal is specific, noting that a whole-food diet without processed food will be eaten for exactly 3 months.
Measurable: This goal can be measured through the use of photos or a set of scales.
Achievable: This SMART goal is not unrealistic as most people will be able to achieve this if they stick to their plan properly.
Relevant: This goal is very relevant as eating a whole-food diet can likely cause weight loss and help towards losing a good amount of weight.
Time-bound: This goal is 3 months long.
3. Make daily meals from scratch
“I will make all of my 3 daily meals from scratch using whole foods only,”
Specific: This SMART goal is very specific and easy to understand.
Measurable: This can be measured by the fact only whole foods will be allowed during the diet
Achievable: This goal is rather achievable for most people and isn’t unrealistic.
Relevant: Making all of the meals from scratch is relevant to the overall goal of weight loss along with only using whole foods.
Time-bound: This goal can be an ongoing healthy habit however it could be time-bound if you want to try Whole30, for example.
4. Use a rowing machine for 30 minutes
“I will use the rowing machine for half an hour 3 times a week for the next month to improve my endurance and burn extra calories,”
Specific: This goal is very specific and goes into great detail about what the person wants to achieve.
Measurable: This SMART goal is measurable with the goal set over 4 weeks.
Achievable: The goal seems achievable with 30 minutes on a rowing machine 3 times a week achievable for most people.
Relevant: The goal is relevant as the person wants to improve their endurance and burn extra calories at the same time and so the use of a rowing machine can help towards both of those things.
Time-bound: This goal is time-bound with the goal set to end after a month.
5. Avoid snacking for 4 months
“I will avoid snacking between meals for 4 months,”
Specific: The SMART goal for weight loss here is very specific.
Measurable: This goal can be measured by simply tracking this habit on a daily basis.
Achievable: This goal may be hard for many but it is still realistic for most.
Relevant: This goal is relevant to the overall goal of losing weight, especially if you’re someone that finds themselves snacking a lot throughout the day.
Time-bound: This goal is time-bound with the goal set to be reached after 4 months.
6. Achieve 20 pull-ups after 6 months
“I want to be able to achieve 20 pull-ups in a row after 6 months from now,”
Specific: This SMART goal for weight loss is specific in terms of the person wanting to increase their strength by having a pull-up goal.
Measurable: This goal is also measurable as the person can feel their strength increase week by week.
Achievable: The goal is achievable. Whilst it may not be particularly easy, giving yourself 6 months makes it a much more realistic goal than if you set yourself a goal of doing this within 2 weeks.
Relevant: The goal is relevant again to the overall goal so losing weight. It can also help to improve body composition which can help the person look slimmer than they actually are from an aesthetic point of view.
Time-bound: The goal is time-bound with the person setting the goal to be completed after 6 months of training.
7. Go to bed at 9 pm every day
“I will go to bed at 9 pm without the TV on for 3 months,”
Specific: The goal here is specific with a bedtime of 9 pm.
Measurable: This SMART goal is easily measured by simply looking at a clock and tracking your habit each day.
Achievable: This goal can be achieved by most people if they work a typical working pattern (9-5).
Relevant: This goal is relevant to the overall goal of losing weight.
Time-bound: The goal is set with a time frame of 3 months and therefore is time-bound.
8. Eat 30 plants a week
“I will eat 30 different plants a week over the next 6 months,”
Specific: The goal is very specific and easy to understand with 30 plants needing to be eaten every week.
Measurable: This goal can be measured by using a habit tracker, for example.
Achievable: This might seem like a hard thing to achieve, especially if you don’t eat many plants but in reality, all you need to do is eat 4 or 5 plants a week including fruit, vegetables and nuts.
Relevant: This goal is also relevant, especially if you don’t already eat many natural foods.
Time-bound: Again, this SMART goal for weight loss is time-bound with the person following this habit over 6 months.
9. Cycle to and from work
“I like cycling so I will cycle to and from work every day for the next 6 weeks with the aim of helping me lose 1 pound a week so I can overall lose 6 pounds of weight,”
Specific: The goal is specific as is the method to reach the goal.
Measurable: This goal can be measured week by week by using a set of scales, for example.
Achievable: The SMART goal is very achievable with 1 pound of weight loss a week realistic for most people.
Relevant: The method is relevant to the goal, especially with the person already familiar with cycling.
Time-bound: This goal is time-bound with the timeframe set for 6 weeks.
10. Sign up for a tailored meal plan
“I’m going to sign up for a meal plan from a popular website so I can properly track the macros in each of my meals. The plan will likely allow me to lose 10 pounds over the next 7 weeks,”
Specific: This SMART goal for weight loss example is truly specific.
Measurable: This weight loss goal can be measured in many different ways.
Achievable: The goal is achievable yet it won’t be easy as losing 7 pounds in ten weeks may be a little aggressive.
Relevant: Trying a new diet is relevant to trying to lose weight.
Time-bound: The goal is bound by a 7-week time frame.
11. Buy 70% fresh foods each week
“I want to buy 70% of my food in the fresh foods aisle every time I go shopping for the next 4 weeks,”
Specific: This SMART goal is specific to the person wanting the vast majority of their calories to come from fresh foods.
Measurable: This goal is easily measurable as the individual can eyeball their chopping trolley each week.
Achievable: This goal is achievable as there are many meals you can make from mostly fresh food items.
Relevant: This goal is overall relevant in trying to lose weight as fresh foods are a key element of any healthy diet.
Time-bound: The goal is also time-bound as the person wants to try this way of eating for 4 weeks to see if it helps them to lose weight.
12. Eat only 20g of carbs a day
“I’m going to limit my daily carb intake to 20g a day for the next 3 months before my wedding,”
Specific: The goal is specific with 20 grams of carbs being the person’s daily limit.
Measurable: This goal is also easily measurable as the individual can measure out their cab intake.
Achievable: This goal is achievable for most people.
Relevant: Reducing carbs can indeed help you to lose weight in certain circumstances.
Time-bound: The goal is to be completed after 3 months before a wedding to help the individual lose some extra weight.
13. Do a 30-minute HIIT workout once a week
“I’m going to add a 20-minute HIIT workout once a week on a Friday after work. I will go straight to the gym after I have clocked off,”
Specific: The goal here is very specific with the person aiming to go to the gym to do a specific workout once a week on a set day.
Measurable: This goal can be noted in a habit tracker to the person can remember what weeks they achieved this goal.
Achievable: The goal is very attainable with the person only wanting to do this specific workout once a week.
Relevant: This goal is relevant to the overall goal of losing weight.
Time-bound: This goal is not time-bound and could be developed into an ongoing healthy habit.
14. Do a 10-minute workout each morning
“Every morning I will do a 10-minute workout before work. I will complete 50 push-ups, 50 sit-ups, and 5 minutes of step-ups on the stairs,”
Specific: The goal here is very specific as is the time of day.
Measurable: This can be measured simply by counting the reps during the workout. The overall workouts can be tracked on a habit tracker.
Achievable: This is achievable whilst still being challenging.
Relevant: The goal is very relevant to the overall goal of losing weight.
Time-bound: This SMART goal for weight loss example is not time-bound and could be an ongoing healthy habit.
15. Meditate for 10 minutes a day
“I will meditate for 10 minutes each day in the afternoon to keep my stress levels down,”
Specific: The SMART goal here is very specific with timings and the times of day the person wants to meditate.
Measurable: This goal can be measured easily with a habit tracker.
Achievable: 10 minutes is very achievable as most people have 10 free minutes every day to do something like meditation.
Relevant: The goal is relevant for weight loss as stress can be a component of weight gain.
Time-bound: The goal here isn’t time-bound and could easily become a healthy daily habit.
16. Cut alcohol out for 2 months
“I will cut out alcohol from my diet for the next 2 months before my vacation. This will help me towards losing 7 pounds of fat,”
Specific: This goal is specific in terms of the weight that the person wants to lose and the method in which they intend to deploy.
Measurable: This can be measured by not drinking alcohol over the following 2 months alongside using a set of scales to track weight loss.
Achievable: The goal is achievable. Whilst it may be difficult for some, most people will be able to do it.
Relevant: The goal is relevant to the overall goal of losing 7 pounds.
Time-bound: The goal here is time-bound with a time limit set for 2 months time before the vacation.
Keep setting SMART goals for weight loss simple
Weight loss is something many people struggle with. It can seem like a complicated subject, however, in my experience, losing weight is all about doing the same things every day with discipline. Only after repetition of your healthy habits can you start to see lasting change in your waistline.
Weight loss doesn’t happen overnight and you have to be patient. If you’re finding weight loss hard, setting SMART goals for weight loss can help you to stay on track. This is because setting SMART goals gives you something to aim for whilst breaking the goal down to see if it really is going to be achievable for you to complete.