Weight loss may seem daunting, but it doesn’t have to be. Smaller steps makes it way more manageable, and way more fun! Setting realistic weight loss goals will help you feel better both inside and out. From how to set goals to how to track them, we’ve rounded up everything you need to know about creating goals you can stick to.

With our Ascend Slim program, we make it easy for you to make your health a priority. Our quick tips below will help you create a weight loss plan you’ll actually want to stay on.

1. Use Small Goals to Help You Reach Your Big Goals

While having grand weight loss goals is great, if you set your goals too high, you may have trouble keeping up with your high standards. Use small goals as stepping stones to reach your bigger goals. Let’s say your big weight loss goal is to lose 40 pounds. That’s an awesome goal, but it also sounds a little tough on your own.

I like to start with something trackable and one you can reach immediately, like drinking 100 oz of water every day or working out for 4 days each week. As you start to mark those checks off of your checklist, you start to feel more confident and ready to set even larger goals!  

If you’re trying to accomplish your 40-pound weight loss goal in five months, these small goals could help you lose the eight pounds you need monthly. On our Ascend Slim program, patients have lost up to and over 25 – 35 pounds in 6 weeks. It also provides you with accountability, as every patient is supervised by a doctor.

2. Keep Your Goals Handy

To help you achieve your goals, there’s nothing like writing them out the old-fashion way. You can write them out on paper, put them on your phone, use an app, or keep them on your computer. The act of writing or typing them out helps give you the time to reflect. I am old school and I print out a calendar every month (then I use fun pens and stickers).

Writing out your goals will help you determine what’s really important to your overall health. While losing weight is important, maybe lowering your blood pressure or walking more is also a goal. Our programs are designed to help you with more health goals than just weight loss. We have quite a few patients who reach out to us after their next physical and tell us how amazed their doctor is with their bloodwork!

Keep your goals somewhere you can see them. This can be your fridge, your desk at work, or your phone. Keeping them visible will help keep you accountable. This also gives you a place to refer back to. You’ll be able to check-in and see how you’re progressing on a goal chart.Your goal chart is also a great place to store meal and fitness plans. You can keep recipes, meal prep ideas, workout plans, and more in the folder with your goals.

If you aren’t keeping track of your progress, it’s easy to push weight loss (or any goal!) off your to-do list. Dr. Brian is currently reading a book by David Goggins, and he stated “once a have-to-do becomes a should-do, you’re far less likely to get it done,” and he loves that tidbit.

3. Change Your Mindset Regarding Time

Everyone is busy. Between work, family, and other obligations, it’s easy to fall into the trap that you don’t have enough time to be healthy. It’s hard to lose weight if you go in with this mindset.One of the best things you can do for yourself is to take a deep look at how you spend your time.

If you stay up until midnight watching television it’s hard to wake up early and work out. Make small shifts in your schedule so you aren’t creating goals you can’t stick to. If you start out saying you need to have an hour at the gym, it will be easy to push off. Start with a 10 minute walking or stretching routine! If you don’t have 10 minutes to spare in your day you might have another problem.

Honestly this is where starting small is super helpful - buy one of those fancy cups everyone is talking about and carry it with you to get your water in. Berries are easy to eat on the go! There are plenty of ways to help even the busiest of people! 

4. Keep Your Goals Attainable

Setting too lofty of a goal could lead to feeling overwhelmed. When you feel overwhelmed, you’re far more likely to shut down. Set goals that you know you can achieve.

Trying to lose too much weight by a certain deadline could lead to unhealthy habits that might not be sustainable. Keeping your goals manageable will help you stick to them. It won’t feel like a burden if your goal fits easily into your day-to-day life. What is attainable? Check with us! We would love to help you set your goals and understand the best way to achieve them.

When you achieve your goals, it’s also a nice treat to set up weight loss goal rewards (that aren’t food!). These rewards can be something small that makes you feel good about achieving your goal. In addition to weight loss goals, you can also have goals for lowering your body mass index or lowering your blood pressure, for example. My favorite is cute workout clothes - when I reached my first weight loss goal I finally bought the Align crop tank that I had eyed for years but never was confident enough to wear!

5. Do What You Love

If you hate spin class, this isn’t a good fitness activity for you. If you set a goal of one spin class a week, you’ll dread going to the class. Instead, choose an activity you love.

When being active is something you love, doing it won’t feel like a chore. It will be your favorite time of the day. If you love walking or running, make running a fitness goal.

Do what you love, and you may even find yourself going longer than your goal. Your fitness routine will soon become part of the fabric of your day. If you make working out too difficult, you’re far more likely to skip workout days.

How-To Set Realistic Weight Loss Goals

When it comes to weight loss goals, setting small, achievable goals is key. Make fitness and healthy eating a part of your daily life without changing your life completely. Simple goals such as cooking at home during the week or walking each day could be easier to achieve than you may have thought.

Are you ready to get started on the path to a healthier you? Learn more about the Ascend Slim program to decide if it’s right for you! Any specific questions? Just give us a call, we can’t wait to help you! 

Dr. Olivia and the Ascend Team


Dr. Olivia J.  Bayer

Dr. Olivia J. Bayer

Clinic Director/DC

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