Set Weight Loss Goals That Last: A Brisbane Coach’s Guide to Doing It Right
- Gav
- Aug 27, 2025
- 6 min read
You've probably set weight loss goals before, big ones, bold ones, only to feel stuck, tired, or like you're constantly starting over. That cycle is exhausting, especially when life's already full.
But maybe it's not about pushing harder. Maybe it's about not setting yourself up to fail in the first place.
You know that feeling. You make a big plan, feel excited, even buy new activewear... then real life hits. You miss a workout, have a blowout weekend, and suddenly it feels like you've failed (again).
That's why this time, we're doing it differently.
In this guide, you'll learn how to set goals that actually fit into your life, even on the messy days. We'll keep it simple: small tweaks, clear plans, and a mindset that helps you keep going, without burning out.
No crash diets. No all-or-nothing rules. Just a more grounded way to reach your goals and stay there.
Jump to a section:
Aim for Realistic, Incremental Change
You know the drill: you set a big goal, “Lose 10 kg by Christmas!”, and feel motivated. Then, life happens. A hectic work week, unexpected commitments… and that goal starts to feel like a weight, not a win.
The smarter move? Think small and manageable, things you can do even when life’s a bit chaotic. Here’s why that matters (and how the science backs you):
Start with Goals You Can Actually Stick To
You’ve probably heard of SMART goals — Specific, Measurable, Achievable, Relevant, Time-bound. And yeah, it might sound like corporate lingo… but when it comes to weight loss, it actually helps.
SMART goals turn vague intentions into real, doable actions. Instead of “I want to lose weight,” it becomes something like “I’ll walk for 20 minutes after dinner, three times this week.” Small steps, clear focus. No guessing, no overwhelm.
Clinically Proven Targets: Why 5–10% Matters
Losing just 5–10% of your body weight isn’t about settling, it’s a clinically meaningful change. The Better Health Channel notes that small, gradual weight loss can reduce your risk of chronic disease and is far easier to maintain long term.
One recent study in the Journal of the American Heart Association also found that losing ≥5% of body weight—through a balanced diet and consistent activity—produced measurable improvements. Fad diets and skipping meals? Not so much.
Your Turn: Write That SMART Goal
Here’s one way to put it into your own plan:
• Specific: What will you do? (“Walk 20 mins after dinner.”)
• Measurable: How often? (“Three times a week.”)
• Achievable: Is this realistic? (Yes—easy to slot into busy evenings.)
• Relevant: Does it align with your bigger goal? (Yes—stepping toward weight loss.)
• Time-bound: When? (“This week.”)
You don’t need to be perfect. Just take small steps you can keep taking, even on the off days.
Make Small, Lifestyle‑Friendly Tweaks
Imagine this: you’re wrapping up work, feeling flat-out, but still need to eat something, not a crash diet plan. That’s exactly why tiny shifts are where the magic happens. Let’s make healthy goals fit into real life, not fight it.
It needs to feel like part of your life, not a job you have to tick off.
If healthier options are visible and ready to go, like cut-up fruit or veggies in the fridge, you’re far more likely to reach for them. Not because you’re more disciplined, but because the choice is easy. And that matters on the days when motivation isn’t there.
Anchor Actions with Implementation Intentions
You’ve set your SMART goal. Now here’s what can make all the difference: planning in advance what you’re going to do when real life interrupts. This kind of planning, called an implementation intention, is much more than a tactic. It connects your specific actions to your deeper ‘why,’ increasing the odds you’ll follow through when it matters most.
This means instead of saying, “I’ll exercise later,” you go for something like:
“If my afternoon runs into overtime, then I’ll step outside and walk for 10 minutes at 6 PM.”
This works because you’re not only deciding when you’ll act, you’re anchoring why it matters. That internal reason is what truly activates your intention in the moment.
Why This Works: The Science Behind the Shift
Implementation intentions help close the gap between wanting and doing, not by forcing willpower, but by giving your brain a clear map:
These plans connect a specific situation (the ‘if’) to a concrete action (the ‘then’), making it easier to move automatically.
Whether you’re battling a late-night craving or skipping a workout, these cues help you act, even when motivation fades.
In fact, implementation intentions have consistently been shown to support goal achievement, even in the messy parts of life.
How to Create Your Own “If-Then” + Purpose Plan
Start with your intention, your true purpose.
Example: “I want to stay active because I value feeling energised and confident.”
Pinpoint your common roadblocks.
Maybe it’s a full calendar, slow evenings, or missed meals.
Link them with a clear, doable action.
Try: “If I’m seated at my desk past 5 PM, then I’ll put on my walking shoes and walk for 10 minutes—even if it’s just around the block.”
Add meaning.
Attach a reminder of why it matters, like: “This helps me stay present, clear-headed, and in control.”
Write it where you’ll see it.
A sticky note on your fridge or a note in your phone. Reminders keep it real.
Track Progress with Flexibility
Progress rarely moves in a straight line. Some weeks you'll feel on top of it like everything's clicking. Other weeks, not so much. And that’s okay. Expecting perfection will only make you want to quit the moment it wobbles.
Focus on Awareness, Not Obsession
Tracking only helps if it feels like it’s on your side.
It should feel like a quiet check-in with yourself and not a scorecard you’re failing.
Instead of just watching the scales:
Track your energy levels, sleep, or mood
Notice how your clothes fit
Keep a note of small wins that have nothing to do with the scale like choosing water over wine, making time for breakfast, or just remembering to slow down and eat mindfully
Over time, noticing these small moments helps you catch yourself sooner and adjust without spiralling into guilt or throwing in the towel completely.
Weight Loss Isn’t Linear
There’ll be plateaus, unexpected gains, or days where your body holds water for no reason. That doesn’t mean it’s not working.
Real change happens over months, sometimes years, not days. Look at trends, not single data points.
"Progress isn’t just about what the scale says. It’s about how you feel showing up for yourself."
If you can learn to see tracking as part of self-reflection, not self-judgment, it becomes one of your most powerful tools.
Reframe Setbacks as Feedback, Not Failure
You're going to have off days. Everyone does. What matters isn’t whether you slip, it’s how you respond to it.
Too often, one missed workout or one emotional snack spirals into that all-or-nothing mindset: “I’ve messed it up, so what’s the point?” but that moment is actually your turning point, not the end.
It’s Not Failure — It’s Information
When something throws you off, ask:
What made it hard to follow through?
What might help next time?
Was I being too rigid with my plan?
Setbacks show you where your system needs adjusting, not where you are broken.
The Psychology Behind It
Change doesn’t move in a neat, straight line. Most of the time, it loops, you move forward, you fall back a little, you adjust, and keep going.
That doesn’t mean you’ve failed. It just means something got in the way. And now you’ve got a bit more clarity for next time.
How you speak to yourself in that moment matters more than you think. You can either pile on the pressure… or take a breath and choose a better next step.
Try asking yourself: “What would I say to a friend if they were in this exact situation?” Then say that to you.
How Coaching Helps
You can have the right tools, a clear goal, a solid plan, a few wins behind you, and still feel stuck. That’s not a failure. It’s part of real change.
Coaching isn’t about telling you what to do. It’s a conversation that helps you cut through the noise and reconnect with what you already know deep down and sometimes just need help bringing to the surface.
It’s for people who are ready for something a little steadier:
A bit less overthinking
A bit more ease in their day-to-day
A way forward that feels like it’s truly theirs
When Support Makes the Difference
If you’ve tried going it alone and keep ending up back at the same spot, it might be time to try a different kind of support. One that meets you where you are, without the pressure.
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