Achieving sustainable fat loss requires more than a desire to get toned abs or look better by summer. It demands a comprehensive approach involving making positive lifestyle changes and shifting your daily and weekly habits.
One effective strategy for success is setting SMART goals — Specific, Measurable, Achievable, Relevant, and Time-bound. In this blog post, we’ll explore how to create SMART goals that encompass various aspects of your life, such as sleep, movement, exercise, and food choices.
SPECIFIC GOALS
Start by defining clear and specific objectives. Rather than saying, “I want to lose weight,” set a specific target like, “I aim to lose 0.5kg’s per week.”
Better yet, if your goal is specifically for fat loss, you can direct your goal to, “I am to lose 0.5kg of body fat per week, and retain all my muscle mass.”
By narrowing down your focus, you create a roadmap for your fat loss journey. This also helps you decide what smaller, bite size goals need to be achieved so you feel less overwhelmed.
Measurable Goals
Quantify your goals to track your progress. If you plan to improve sleep, set a goal like, “I will sleep for 7.5-8 hours each night.”
Similarly, measure daily movement in steps, e.g. “I will get 7,500 steps per day” or active minutes and keep track of your fat loss progress.
Achievable Goals
While it’s great to aim high, your goals should also be attainable. If you’re new to exercise, committing to lifting weights three times a week might be more feasible than five or six times a week.
Make sure your goals align with your current abilities and resources. The biggest resources that I notice a lot of people fall short with are: time and lack of skill or exercise execution.
If time is a resource that you have little of, making sure your gym is close to home or work is crucial.
If skill or exercise execution is where you fall short, follow a program designed and created by a fitness professional you can trust or invest 12-16 weeks in a trainer. Invest your focus on learning movement patterns like the squat, deadlift, row and pressing. This way you will have the skill set to follow a program independently.
make sure your weight loss or fat loss goal is achievable
A huge mistake I often see people make is setting a weight loss goal that they have no prior context or reference to. For example, many people might say they need to lose 5kg’s, however for their height and current weight this goal is actually unsustainable.
If you know you’re sitting at 30% body fat or higher, starting with a 5kg fat loss goal, 9 times out of 10 is a safe and sustainable goal. However for example, you are already sitting at 20% body fat or less, a 5kg fat loss goal may not be a great idea for health. Sustaining this level of leanness could potentially affect your health, menstrual cycle and also your mental health.
It’s recommended to work with a fitness professional who can help you create realistic goals that are healthy and sustainable.
Need more help understanding what’s achievable for you? Book a discovery call with me here.
relevant goals
Connect your goals to your overall fat loss journey. If your objective is consuming adequate protein, ensure it aligns with your fitness and nutrition plan. The relevance of each goal to your desired outcome keeps you focused and motivated.
Making sure your goal relates to your world also creates less overwhelm. Nobody wants to feel like you’re making all this effort for something that doesn’t serve your higher outcome.
Time-bound Goals
Set a timeframe for achieving your goals. For instance, commit to getting better sleep within the next month or deadlifting your bodyweight on the barbell by the end of three months.
A deadline creates a sense of urgency and helps you track your progress effectively. It can also help you to schedule certain subgoals to achieve along the way so you always feel like you’re making small wins.
So what key areas of health and fitness can you begin to set goals towards?
Improved Sleep Quantity and Quality
Sleep plays a vital role in fat loss. It keeps your hunger and satiety hormones at bay. It helps you to recover from your training sessions and also gives you the energy to get back to the gym and continue performing high quality training sessions.
Create a SMART goal like, “I will establish a consistent sleep schedule of 7.5-8 hours per night within the next two weeks.”
Prioritise winding down before bed, creating a comfortable sleep environment, and limiting screen time close to bedtime.
Consistent Movement Every Day
Regular movement contributes to increased energy expenditure.
Your SMART goal could be, “I will walk for at least 15 minutes after lunch everyday.”
Find activities you enjoy, such as walking, hiking in nature, cycling, or dancing, to make movement a seamless part of your routine.
Committing to Lift Weights Three Times Per Week
Strength training builds muscle tissue but also retains muscle tissue, and remember our goal is fat loss, not just weight. Increased muscle mass in turn boosts your energy expenditure and increases your basal metabolic rate (BMR).
Lifting weights also allows your body to control and regulate blood sugar levels, in turn preventing the 3pm sugar crash that never seems to end well.
Create a SMART goal: “I will follow a strength training program three times a week for the next three months.” Start with manageable exercises and gradually increase the weight and complexity of exercises as you progress.
Consuming Adequate Protein Per Day
Protein supports muscle maintenance and appetite control.
Set a SMART goal like, “I will consume [X] grams of protein daily for the next six weeks.” Incorporate lean sources of protein like chicken, fish, beans, and Greek yogurt or a protein powder into your meals.
To Recap
Sustainable fat loss isn’t just about achieving a number on the scale; it’s about cultivating healthy habits that promote long-term well-being.
By setting SMART goals related to sleep, movement, strength training, and protein intake, you’ll create a comprehensive plan that increases your chances of success.
Remember, consistency and patience are key as you work towards a healthier, more energised and fulfilled you.
I hope this has helped you clarify what areas of health and fitness you can currently work towards. If you have any questions or are looking to tailor your goals specifically to your lifestyle, book in a free 20 minute Discovery Call with me today.
Book a Free 20 Minute Discovery Call
Leave a Reply