How to Set Realistic Weight Loss Goals

Smart strategies for long-term success without the burnout

Let’s be real—when it comes to weight loss, we’ve all seen the unrealistic expectations: “Drop 10 kilos in 10 days!” or “Get abs by the weekend!” These promises might be tempting, but they’re usually unsustainable, unhealthy, and downright discouraging.

The truth is, setting realistic weight loss goals is the key to long-term success. It keeps you motivated, consistent, and focused on the bigger picture—your health.

Here’s how to approach weight loss with patience, purpose, and a solid plan.

1. Focus on Fat Loss, Not Just the Number on the Scale

Weight fluctuates due to water retention, hormones, and other factors. So instead of obsessing over the number on the scales, shift your mindset to fat loss, body composition, and how your clothes fit or how you feel.

💡 Pro tip: Take progress photos, track measurements, and notice improvements in strength or endurance.

2. Know What’s “Realistic” for Your Body

A healthy rate of weight loss is about 0.5 to 1 kilo per week. It might not sound like much, but it’s sustainable and more likely to stay off.

Remember: Everyone’s metabolism, starting point, and lifestyle is different. Don’t compare your journey to anyone else’s.

3. Set SMART Goals

Make your goals:

• Specific: “Lose 5 kilos” instead of “get skinny”

• Measurable: Use body measurements, clothing fit, or performance markers

• Achievable: Be honest about what’s doable with your current lifestyle

• Relevant: Make sure your goals align with your “why”

• Time-bound: Give yourself a realistic timeframe (e.g. “by December”)

4. Break It Into Mini Milestones

Instead of aiming for a huge transformation all at once, break your journey into short-term goals. Celebrate every win—whether it's 1 kilo lost, a new PB at the gym, or cooking your own meals all week.

These small wins build momentum.

5. Focus on Building Habits, Not Just Losing Weight

Weight loss is a result—not a goal in itself. Prioritise consistent habits like:

• Eating whole foods

• Drinking more water

• Moving your body daily

• Getting enough sleep

• Managing stress

Long-term change happens when you build a lifestyle you can actually stick to.

6. Don’t Be Afraid to Adjust

Life happens—holidays, stress, work chaos. If your weight loss slows or stalls, don’t give up. Reassess, tweak your plan, and keep going. Progress isn’t always linear, and that’s okay.

7. Get Support

Whether it’s a coach, a mate, or an online community, support can make a massive difference. Accountability, encouragement, and guidance help you stay on track—especially when motivation dips.

Final Thoughts

The best weight loss goal? One that supports your health, fits your lifestyle, and makes you feel strong and confident in your own skin. Ditch the quick fixes and crash diets—they never last.

Sustainable results come from realistic goals, consistency, and kindness towards your body.

Start where you are. Use what you have. Do what you can. The rest will follow.