Setting Healthy Goals



Whether you aim to shed a few pounds or embark on a significant transformation, we provide the tools, resources and motivation you need to succeed.

A woman is entering her exercise totals on her smart phone.

Here are a few suggestions to get your mind in the right direction from Esther Avant, an online sports nutritionist specializing in weight loss, pulled from 25 Tips for Weight Loss That Actually Work

  • Start Where You Are and Do What You Can
    “Don’t feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.”
  • Think Big — Not Small
    “Focus on the weight loss ‘big rocks’ — there are a few areas that will give you the most bang for your buck when you’re trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.”
  • Look Beyond the Scale
    “While the scale isn’t useless, it also isn’t the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories. This will help keep the scale in perspective and show you all the positive changes you’re making to your health and overall lifestyle.”
  • Set a goal of changing your life for the better.
  • Prevent chronic diseases such as heart diseases, cancer or diabetes.
  • See your doctor regularly.
  • Eat more fresh fruits and vegetables.
  • Eat more home-cooked meals.
  • Get moving whether it’s low impact, high impact, or just at your desk.

You’ve always wanted to be more active. Start where you are. Set a goal to be more active in your life. Don’t think about the scale.

  • Think of an activity goal, once you accomplish it, raise the bar.
  • Do desk exercises.
  • Take the stairs.
  • Walk the parking lot at work.
  • Find a walking trail and begin walking; regularly increase your distance.
  • Start adding a short jog to your walk, and increase your jog time regularly.

Some long-term goals to shoot for:

  • Walk a mile in 20 minutes.
  • Run a 5K.
  • Touch your toes.
  • Playing with your kids on the floor, in the backyard, at the park.

Focus on the transformation. Write in a journal or create a mood board about what you will do when you lose weight.

  • Clothing you always wanted to comfortably wear i.e. little black dress, string bikini, old jeans.
  • Move your car seat forward.
  • Small things like taking more pictures, and treating yourself to more spa days.
  • Big things like taking a trip, or going out more on the weekends.