How to set a weight loss goal: realistic tips and strategies
Tracking your progress can increase your chances of healthy weight loss. So, before you start losing weight, set a target to work towards that’s realistic, actionable and measurable. If you’re not sure how to get started, our guide will take you through setting a weight loss goal step by step.
Having the right support makes a big difference. Oviva’s weight management programme offers personalised support from dietitians, doctors and more to help you set achievable targets and build lasting habits – helping you lose weight in a way that works for you. And, if eligible, you could access weight loss medication.
Key Takeaways
- Setting a main weight loss goal keeps you motivated, but having both short- and long-term goals helps guide you toward lasting success.
- Focusing on overall health and well-being—not just the number on the scale—leads to more sustainable results.
- Research shows that tracking your progress increases your chances of successful weight loss.
- Oviva’s expert team of dietitians, doctors and psychologists can help you with goal-setting, tracking progress, and making sustainable lifestyle changes.
Table of Contents
Why setting a weight loss goal matters
Understanding realistic weight loss expectations
Creating short-term and long-term goals
How to set S.M.A.R.T goals for weight loss
Tracking progress towards your goal
Staying motivated during your weight loss journey
Why setting a weight loss goal matters
Setting a clear weight loss goal is a powerful tool for success. It gives you a roadmap for your journey, helping you stay focused and motivated. A well-defined goal also makes it easier to track progress, adjust your approach when needed.
But weight loss shouldn’t be your only goal…
Focusing only on weight can make it easy to overlook the bigger picture of your health and well-being. As you make lifestyle changes, you’ll experience non-scale victories—like feeling stronger, having more energy, or improving your confidence. These milestones deserve just as much celebration.
Try setting goals that go beyond the number on the scale. Fitness targets, better sleep, or improved mood are all valuable achievements. You may also have specific health goals, such as lowering blood pressure or cholesterol—these are just as important as weight loss and should be a key part of your journey.
Understanding realistic weight loss expectations
It’s easy to set ambitious weight loss goals, but unrealistic expectations can lead to frustration. Healthy weight loss takes time and doesn’t always follow a straight path. Progress may slow or fluctuate, and that’s completely normal.
By setting realistic, achievable goals, you’re more likely to stay motivated and develop weight loss habits for long-term success.
Choosing your initial target
The NHS recommends aiming for a 5 to 10% reduction in your body weight for significant health benefits. This can lead to better sleep, improved energy levels, and a lower risk of conditions like type 2 diabetes, heart disease, and even some cancers.
Rather than focusing on a set number (e.g., 10kg), setting a percentage-based goal ensures your target is realistic, personalised, and relevant to your starting weight—making it more achievable and meaningful for you.
Choosing your initial target
The NHS recommends aiming for a 5 to 10% reduction in your body weight for significant health benefits. This can lead to better sleep, improved energy levels, and a lower risk of conditions like type 2 diabetes, heart disease, and even some cancers.
Rather than focusing on a set number (e.g., 10kg), setting a percentage-based goal ensures your target is realistic, personalised, and relevant to your starting weight—making it more achievable and meaningful for you.
Safe and sustainable weight loss rates
The NHS recommends a steady weight loss of 0.5 to 1 kg (1 to 2 lbs) per week. This gradual approach is more sustainable, helping you build long-term habits while preserving muscle mass and overall well-being.
If a person weighs 100 kg and aims to lose 10% of their body weight, that’s 10 kg—a goal that can be safely achieved in 10 to 20 weeks at a steady, sustainable pace.
Gradual weight loss is more likely to lead to long-term success than restrictive or crash diets. By focusing on healthy, sustainable lifestyle changes, you’ll build habits that support lasting results.
For those who are eligible, prescription weight loss medication can provide additional support. Clinical trials found that participants taking semaglutide (the active ingredient in Wegovy) lost an average of 16.8 kg over 68 weeks, compared to 6.2 kg with a placebo.
Weight loss medication requires medical supervision and is only available to those who meet strict eligibility criteria—including a BMI over 30 and a weight-related health condition such as type 2 diabetes. It is not suitable and can be dangerous for those who do not meet these criteria.
Setting your goal
To set a realistic and achievable weight loss goal, start by calculating 5% or 10% of your current weight.
How to calculate your target:
- Find 10% of your weight: Divide your starting weight by 10.
- Find 5% of your weight: Divide that number by 2.
Example:
If you’re 1.65 m (5 ft 5 in) tall and weigh 98 kg (216 lbs):
- Your BMI would be 36 (which you can check using our free BMI calculator).
- 10% of your body weight = 9.8 kg (98 kg ÷ 10).
- 5% of your body weight = 4.9 kg (9.8 kg ÷ 2).
At a safe weight loss rate of 0.5 to 1 kg per week, losing 9.8 kg would take around 20 weeks.
Creating short-term and long-term goals
Setting both short-term and long-term goals can help you stay on track and build sustainable habits that support your weight loss journey.
Short-term goals
Short-term goals focus on small, manageable steps that set you up for long-term success. These could include:
- Tracking your meals daily to stay mindful of your eating habits
- Adding at least one portion of vegetables to each main meal
- Swapping sugary drinks for sparkling water, still water, or zero-sugar alternatives
- Starting with 30 minutes of physical activity three times per week
Long-term goals
Long-term goals are bigger lifestyle changes that take time to achieve but help shape lasting success. These might include:
- Cooking most of your meals from scratch using whole foods
- Increasing exercise from your initial goal to 150 minutes per week
- Losing 5–10% of your body weight at a steady, sustainable pace
- Filling half your plate with vegetables at every meal
By setting a combination of short- and long-term goals, you’ll create a balanced approach to weight loss—one that’s both achievable and built to last.
How to set S.M.A.R.T goals for weight loss
One of the most effective ways to stay on track with long-term weight management is to set S.M.A.R.T goals—goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
What are S.M.A.R.T goals?
S.M.A.R.T goals are:
- Specific: what you want to achieve is clearly explained, e.g., lose 10% of body weight
- Measurable: progress can be tracked, e.g., using scales to measure your weight every week
- Achievable: the goal is realistic, factoring in your lifestyle and commitments
- Relevant: all of your goals should align with your needs and priorities
Time-bound: a deadline keeps you on track, e.g., lose 10% of body weight in 6 months
Examples of S.M.A.R.T goals
Use these examples of S.M.A.R.T goals as inspiration when setting your own:
- Lose 9.8 kg (10% of my starting weight) over the next 20 weeks by following a balanced diet and regular exercise routine, aiming for an average weight loss of 0.5 kg per week.
- Going for a 15-minute slow walk daily, targeting 1,000 steps, and aiming to increase this to a 20-minute brisk walk after three months, targeting 2,000 steps.
Tracking progress towards your goal
Tracking your weight loss progress can increase your chances of long-term success. A 2017 study found that consistent tracking is a strong predictor of weight loss—those who logged their progress at least five days a week achieved more significant and sustained results.
By regularly monitoring your progress, you can stay motivated, identify patterns, and make adjustments to your habits as needed.
Tools for monitoring your weight loss
Weigh yourself at regular intervals to monitor your progress. Try to weigh yourself at roughly the same time each week, wearing the same clothes – ideally, nothing! It’s best to weigh yourself before you eat or drink first thing in the morning to get consistent readings.
You can use apps, spreadsheets or a journal to track your weight loss progress. You should also consider monitoring other markers of progress and health, such as:
- Activity levels
- Eating habits
- Body measurements
- Changes in clothing fit
- Fitness markers (e.g., resting heart rate, walking or running times, VO2 max)
- Energy levels
- Blood pressure
The Oviva app makes it easy to track your weight, mood, food intake, activity levels, and more.
Some useful tools that could help with tracking include a tape measure, scales, a smartwatch or fitness tracker (e.g., Fitbit, Apple Watch, etc.) and a blood pressure monitor.
Take the Oviva survey
Reviewing and adjusting goals
Your weight loss goals are a roadmap to success but don’t need to be set in stone. It’s a good idea to revisit or adjust your goals if life circumstances change. Progress is not always linear, and you may need to review your goals if progress slows or you hit a weight loss plateau.
Celebrate your non-scale victories, too. These are the milestones that may not appear on the scales, like improved mood, better energy levels, increased fitness, or changes in body measurements. Recognising these wins helps keep you motivated and reinforces the healthy habits you’re building.
Staying motivated during your weight loss journey
Motivation is key to a successful weight loss journey. Surrounding yourself with encouragement and accountability can help you stay focused, navigate challenges, and celebrate your progress along the way.
Find your ‘why’
Understanding why you want to lose weight can help shape your goals and keep you motivated. Everyone’s reasons are different, but your ‘why’ might be:
- Improving your overall health and reducing the risk of conditions like heart disease
- Feeling more energised and confident in your daily life
- Keeping up with your children, grandchildren, or an active lifestyle
- Reaching a personal milestone, such as fitting into clothes more comfortably or building strength
Build a support system
Losing weight can be challenging—both physically and emotionally—which is why having the right support system can make all the difference.
- Lean on friends, family, or a weight loss group for encouragement and accountability.
- Join fitness classes, challenges, or community services to stay motivated.
- Use Oviva as part of your support system, with personalised care from dietitians, doctors, and coaches to guide you along the way.
Tips for making weight loss a lifestyle
For long-term success, weight loss needs to become a part of your daily life, not just a short-term plan. Here’s how:
- Find enjoyable ways to move – Whether it’s walking, swimming, cycling, or playing a sport, choosing activities you love makes it easier to stay active.
- Focus on balance, not restriction – Instead of cutting out foods, think about nourishing your body with healthy, nutrient-rich meals while enjoying treats in moderation.
- Set realistic goals – If you love pizza, you don’t have to give it up entirely—reducing portion sizes or frequency can be a more sustainable approach.
- Be kind to yourself – Progress is more important than perfection. If you go off track, refocus without guilt and celebrate small victories along the way.
One of the most useful weight loss tips is remembering that small victories lead to big success. Every healthy choice adds up. Over time, you’ll notice improvements in your health, fitness, and confidence, helping you stay motivated for the long run.
Get professional support on your journey
Oviva’s weight management service provides expert guidance on goal-setting and sustainable lifestyle changes. Through the Oviva app, you can:
- Track your progress
- Chat with dietitians, doctors, and coaches
- Receive tailored advice to help you overcome challenges
You may also be eligible for prescription weight loss medication to support your journey.
97% of Oviva users would recommend us to others
If you’re in England, have a BMI over 35, and a weight-related health condition (such as asthma, diabetes, or sleep apnoea), speak to your GP for a referral—or take our quick eligibility survey to get started.
Oviva patient success stories:
-22kg
Heidi (53)
-25kg
Martin (34)
-32kg
Patricia (53)
-
Weight management -
Weight management
