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How to do Goal Setting for Sustainable Weight Loss!

weight loss goal setting - truweight
“If you don’t know where you are going, any road will take you there” – Alice in Wonderland

Alice (in Wonderland) was told that if she doesn’t know where she is going, any road will take her there. Such a meaningful insight from a seemingly childish story.  It basically means, if you don’t know your destination, you’ll never reach there!  I can’t stress enough on how important it is to first set a goal in any sphere of life.

It’s also not enough just to set a goal initially.  It has to be written down and, if possible, shared with someone to ensure serious commitment. There’s a famous saying, “A goal which is not written down, is only a dream!”

weight loss - SMART goal setting

There has been tonnes of research that prove that goal setting increases motivation and also improves achievement.  For that to happen, the goal should be S.M.A.R.T.: Specific, Measurable, Attainable, Realistic, and Time-Bound

Specific:  A general goal would be “Get in shape”. Specific goal would be “Workout for 3 days in a week”.


Measurable: It is better to say, “I will lose 5 kgs in 2 months” than to say, “I want to lose weight”.


Attainable: You might want to exercise for an hour every day, but your schedule probably only permits you one hour for 3 days a week.  It’s better to set a goal of one hour for 3 days and meet it, rather than aiming at 7 days and missing it every week.

Attainable weight loss - Truweight

Realistic: You didn’t gain weight in one month, you can’t realistically lose it in a month.

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Time-Bound: Set a deadline for everything, there should be a time-bound review of results.

time bound weight loss tips - truweight

Another important thing is to be constantly mindful of your goal and being kept reminded of it. A research was done on academically struggling students, half of them were taken through a series of specific goal setting activities along with detailed strategies on achieving those goals. After a 4-month period, students who successfully completed the goal­ setting activities achieved 30% improvement in academic scores compared to the control group.

So a simple exercise in fixing a goal and target for yourself can help you increase the possibility of success by 30%.  There is no reason why you shouldn’t be doing this right away!


Write down your weight loss goal.  Is it SMART?