Tips to Set and Achieve Long-Term Weight Loss Goals

Written by Sylvia Davis
Medically Reviewed by Poonam Sachdev on September 08, 2024
9 min read

If you're trying to lose weight and improve your health, you'll need to make some changes to your lifestyle. And to make lasting changes in your health habits, experts say, it's important to set effective weight loss goals.

That includes a long-term, overall goal, such as losing 10 pounds in 6 months. It should also include a series of more specific mini-goals to help you get there, such as taking a 20-minute walk after dinner every day.

The following tips will help you set doable weight loss goals that can change your health for the better.

Those who are successful at managing their weight tend to set what are called SMART goals. That means they're:

  • Specific. You decide exactly what steps you'll take.
  • Measurable. There's a way to track your progress.
  • Action-based. Your goals focus on actions you take rather than results.
  • Realistic. Your goals are doable for you.
  • Timely. You set a time frame for your changes.

Once you've determined your long-term goal, it's time to come up with a plan of action. Choose two or three very specific diet and exercise goals at a time that you're willing to take on. The more detailed these goals are, the better. For example, rather than setting a goal to "exercise more," commit to taking 8,000 daily steps as recorded by your smartwatch. Instead of "eat more vegetables," aim to include a green salad in each workday lunch.

Think about what you'll need to achieve these goals and what challenges you might face. Breaking your overall goal down into smaller pieces makes it feel more manageable. Completing these steps gives you a sense of achievement, which can help you stay motivated during your weight loss journey.

Losing 10 pounds in 2 weeks before your beach vacation might sound good. But setting such a hard-to-reach goal could become an exercise in frustration. And it might make you want to quit your weight loss efforts. A more realistic goal might be to exercise for 30 minutes 5 days a week, so you can start getting stronger and have more energy for your trip.

Keep in mind that if you're overweight or have obesity, losing just 5% of your body weight can reduce your risk for serious health conditions such as heart disease and diabetes. That's a 10-pound loss for someone who weighs 200 pounds. Also, be realistic about how much time weight loss will take. It might take 6 months to lose 5%-10% of your body weight. A slower pace gives you time to adapt to your new lifestyle habits, which helps you stick with them.

Give yourself some flexibility, too. Life isn't perfect, and setbacks happen. When they do, get back to your healthy habits as soon as you reasonably can. And think about what you can do to avoid similar situations in the future. Remember that what's doable for someone else might not be realistic for you. When you're setting goals, take your personality, resources, and lifestyle into account.

Before you start trying to lose weight, talk to your doctor about how much you should try to lose and how quickly.

Some of the most effective weight loss goals you can set involve learning what situations trigger unhealthy behaviors for you and then planning ways to avoid or deal with them.

For example:

  • If you tend to snack on junk food in front of the TV, either watch less TV or prepare healthy snacks before you do.
  • If a stressful workday makes you crave pizza and beer, burn off that stress with a walk before dinner.
  • If you often order takeout when you can't decide what to have for dinner, sit down on Sunday and plan your meals for the week.
  • If you're in the habit of eating dessert after dinner, prepare a fruit salad or a cup of decaf coffee to have instead.
  • If you're a lifetime member of the clean plate club, practice leaving something on your plate at every meal.
  • If skipping breakfast leaves you hungry by noon, make it a habit to eat a little something each morning.

Keeping a written or online journal in which you record what you eat and under what circumstances can help you pinpoint your triggers.

Instead of focusing on which foods to cut out, think about those you want to eat more of. Fruits and veggies are low in fat and calories and high in water and fiber, which help you feel satisfied faster.

For example:

  • Add fresh or frozen berries to your morning cereal.
  • Replace one of the eggs in your omelets with veggies such as spinach, tomatoes, and mushrooms.
  • Instead of putting cheese in your sandwiches, add veggies such as lettuce, tomato, onion, and cucumbers.
  • At restaurants, skip the fries on the side and order a side salad instead.
  • Choose vegetable-based soups made with broth rather than those that include meat or cream.
  • Add shredded vegetables such as spinach and zucchini to pasta dishes in place of ground meat.

Another way to help yourself feel full is to take your time during meals. You need at least 15 minutes to feel full after you start eating. You might also try using smaller plates so your portions look more generous.

 

It's one thing to set weight loss goals. But how do you keep meeting them, especially after your initial burst of enthusiasm wears off?

One thing that can help is planning rewards to celebrate your achievements. There's scientific evidence that they work. One large study of U.S. gym members found that even a small monetary reward for getting back to the gym after a missed workout led to 16% more exercise.

Many small rewards, given for meeting mini-goals along the way, tend to offer more motivation than bigger rewards for longer-term, more difficult goals. Once you're regularly meeting a certain goal, add a new goal so you can keep progressing.

The best incentives are things that you personally find motivating. Everyone's different, but some effective nonfood rewards for mini-goals might include:

  • Treat yourself to a movie.
  • Get a massage.
  • Take an afternoon off work, or simply take an hour of time for yourself.
  • Buy a book or magazine that interests you.
  • Take a nap.
  • Try out a new exercise class.
  • Treat yourself to some fresh flowers.
  • Buy some supplies for your favorite hobby.
  • Get a mani-pedi or a new haircut.
  • Light a fragrant candle.
  • Take a bubble bath.

When you meet some of your bigger goals, you might celebrate with:

  • A weekend trip to someplace you've been wanting to visit.
  • A fitness tracker or watch.
  • A photo shoot to show off your improved physique. 
  • Tickets to a show by your favorite performer.
  • New workout gear or athletic shoes.

Don't forget to include movement in your weight loss goals. Not only does exercise help you lose weight by burning calories, it helps you maintain that loss in the long run. It's also good for your blood pressure, mood, and sleep habits.

Experts recommend that adults get at least 150 minutes of physical activity each week. That breaks down to 30 minutes a day, 5 days a week. Ideally, it should include:

  • Cardio exercises, such as brisk walking or biking, which speed up your breathing and increase your heart rate. Try to get some cardio exercise most days of the week.
  • Strength training, in which you work your muscles with weights or using your own body weight. Do it at least 2 days a week. 

Even on days when you don't have time or energy for a formal workout, look for ways to move your body. You probably already know that taking the stairs instead of the elevator and parking farther from your destination will add to your daily step total. Some other ways to sneak exercise into your day include:

  • Bike or walk to run errands near your home.
  • Stand up and move around whenever you're on the phone or brushing your teeth.
  • March in place or do squats or sit-ups while watching TV.
  • Walk your kids to school.
  • Choose a hilly route when you walk the dog.
  • Tackle some yardwork or housecleaning tasks.
  • Put on some music and take a dance break, with your family or by yourself.
  • Walk over to talk to coworkers rather than emailing or texting them.
  • At work, use a restroom on a different floor.
  • Take a walk around your workplace each time you go to the bathroom or get water or coffee.

One tactic that can help you both set effective weight loss goals and meet them is to track your exercise, food intake, and progress.

Keeping a daily record in a written journal, app, or spreadsheet can:

  • Help you identify what situations trigger you to lapse into less healthy habits.
  • Allow you to be more mindful about your food choices and other behaviors.
  • Give you insight into your typical portion sizes and how often you choose nutritious foods. 
  • Provide a record of your progress to keep you motivated.
  • Keep you accountable to your goals.

If detailed tracking stresses you out, keep it simple. Just journaling about your thoughts and feelings during your weight loss journey can offer helpful insights.

If you've had problems with disordered eating in the past, avoid tracking calories or specific amounts of foods you eat. This could cause a relapse.

 

At some point in your weight loss journey, despite your best intentions, you may hit a wall. That's a good time to seek some professional help.

Your primary care doctor should be able to offer some advice. They can also refer you to an obesity specialist, a dietitian or nutritionist, or a behavioral counselor.

Such a professional can help you explore:

  • Your motivations for weight loss
  • Any physical or emotional issues that may be hindering your progress
  • Effective activity and nutrition plans for you
  • Treatments, such as medication or surgery, that can help

Some people find that group weight loss programs help keep them accountable and offer support. You can find online support groups as well as in-person meetings. 

Also, don't forget to look for supporters among your family, friends, and coworkers. You might share healthy recipes, meet up to exercise, or even start a weight loss program together. Or they could simply offer a listening ear when you've had a setback or are having trouble staying motivated.

The most effective tool for reaching your weight loss goals is not a specific diet or exercise program. It's your mindset.

To lose weight and keep it off, think of healthier habits as your new way of life. Don't think of them as a "diet" you'll go on and off.

Be conscious of any self-defeating and negative thoughts you have along the way. Replace them with positive affirmations and gratitude for the progress you've made so far.

Expect setbacks from time to time, and don't be too hard on yourself when they happen. Serious change doesn't happen overnight.

Also, don't expect perfection. Many people plan "cheat days" or "cheat meals" or follow the 80-20 rule: They eat healthy foods 80% of the time, and whatever they like 20% of the time.

To lose weight and get healthier in the long term, it's important to set effective weight loss goals. They should be specific, measurable, action-based, realistic, and timely. Make sure to celebrate your achievements, and don't be afraid to seek professional help when you hit a wall.

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How can I make my weight loss permanent?

For long-term weight loss, you need to make healthful eating and physical activity a way of life. That means changing your mindset as well as your behavior. An obesity specialist can also suggest treatments that may help.

Why is long-term weight loss so difficult?

The human brain is programmed to try to keep us from starving. So whenever you lose weight, your body instinctively tries to regain it. Without even knowing it, you tend to eat more and move less.

Your body may also burn calories at a lower rate after you lose weight, which makes it easy for you to regain it.

What foods should you avoid when losing weight?

While you don't necessarily have to cut out any food completely, cut down on foods that provide calories with little nutrition.

These include:

  • Foods high in sugar
  • Fried and fatty foods
  • High-fat, processed meats such as bacon and sausage 
  • Refined grains such as white bread and white rice
  • Sweetened drinks
  • Alcohol

What is the best diet for long-term weight loss?

The best eating plan for you is a healthy, balanced one that you can maintain for life. Some diets that doctors often recommend include:

  • The Mediterranean diet, which focuses on fruits, vegetables, whole grains, nuts, and legumes
  • The DASH diet, which limits salt, cholesterol and saturated fat

How to choose the right long-term weight loss program

The right weight loss program for you depends on your health condition, budget, and personal preferences. Look for a plan that:

  • Includes a variety of foods from all the major food groups, which are available at stores in your area
  • Is nutritionally balanced and has enough calories and nutrients for you without the need for supplements
  • Includes foods you like and can eat for the rest of your life
  • Allows for an occasional treat
  • Includes an exercise component
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