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How to Set Weight Loss Goals After a Summer of Fun

By September 23, 2018March 9th, 2019No Comments

Goal setting is an integral part of everything we do.  Without goals, we are on an unknown path without any direction. When it comes to losing fat, setting short-term and long-term goals are great stepping stones to get you where you want to be.

Setting goals the right way will also help you achieve success.  Here’s how to set S.M.A.R.T.E.R goals:


You want to be very specific when setting goals. Instead of saying “I want to lose weight”, say “I want to lose 10lbs”.  Why is being specific so important?  Without specifics, there is no real target.  If you quantify your goal, it’s much easier to visualize and measure your success.


This is the “why” in your goal setting.  When your goals have a deep enough meaning to you, you are much more likely to push through barriers to achieve success.


This doesn’t mean you can’t shoot for the stars.  We challenge you to shoot for the stars!  But shooting for the stars is for the long term.  Each short-term goal needs to be achievable in order to bring you to that long-term goal. For example, saying you want to lose 10lbs in 2 weeks isn’t a very achievable goal.


Goals should be relevant to what you actually want. If your core values contradict your goals, you will just find yourself getting frustrated.

Time Bound

Set an exact date for when you plan to achieve your goals to make your them measurable and help you stay accountable.


By evaluating your goals on a regular basis, you will be much more likely to achieve them because you’ll be reminded of your goals daily. Use cues, reminders and reflection to stay focused.


Speed bumps in the road are inevitable. When something isn’t working for you, it’s important to readjust your methods to continue moving forward instead of throwing your goals out the window.

It’s important to set up rewards for reaching your goals. Celebrating with rewards is a proven way to create excitement and motivation to reach your goals. Without rewards, there is little incentive to work towards your desired goal. Rewards can be intrinsic; for example, peace of mind that your workout this morning contributed to a healthier you. Rewards can also be extrinsic; for example, more muscle definition from your workouts.

Now let’s look at an example of an S.M.A.R.T.E.R goal put together:

My doctor said I need to lose about 40lbs due to some health concerns. Living a long and healthy life is important to me for a number of reasons, so I will take what he said seriously. I want to lose 40lbs over the next year. The deadline I set is April 15, 2018, which means I need to lose 3.3lbs every month. In order to remind myself of the goals I have set, I will write my goals on post-it notes and put them in spots where I will frequently see them (bathroom mirror, fridge, dashboard of car etc). I will weigh myself every 3 days to make sure I am moving forward in the right direction. I know that healthy eating and portion control is the most important contributor to my fat loss, so this is what I will start working on first. If I fall into a rut or get stuck, I will look at other methods or I will seek professional advice on how I can make other lifestyle changes. Intrinsically, my reward is the satisfaction in knowing I am working towards a longer life.  Extrinsically, my reward for losing 40lbs is a trip to Mexico for a week.

If you need help setting your own S.M.A.R.T.E.R goals, get in touch with a Momentum Fitness Personal Trainer Hamilton Ontario today. With their help, you can be well on your way to living a healthier, happier life and achieving all of your fitness goals.