Personal goals are a big motivator when it comes to losing weight. However, the efficacy of these goals depends on how sustainable they are for you and your routine. Not all weight loss goals are created equal; some may even be counterproductive if they are unrealistic.

Often, weight loss goals are tied to an "ideal" body image, which is frequently shaped by societal standards and media portrayals. This concept of the “perfect” body or achieving a specific Body Mass Index (BMI) can create unrealistic expectations. These goals may be due to outdated health recommendations or influenced by visual ideals rather than a comprehensive understanding of individual health.

A realistic weight goal, on the other hand, considers your unique body type, lifestyle, genetics, and overall health. It focuses on what’s sustainable and achievable in the long run, without relying on extreme diets or harmful habits. ^8,9 This kind of approach, whilst it can be challenging, is not only healthier but also sets you up for success that lasts.

• Unsustainable practices: Setting unrealistic goals often pushes people toward “yo-yo dieting”, where they go on extreme diets, lose weight quickly, and then regain it just as fast. Studies have shown that such cycles of rapid weight loss and gain can lead to greater long-term health risks, including metabolic disorders and cardiovascular disease
• Mental health impact: Setting unattainable targets can lead to a constant sense of failure, lowering self-esteem, and even depression. The stress of not meeting these goals can intensify feelings of inadequacy, creating a negative cycle that can harm overall well-being
• Obsession with numbers: Focusing solely on reaching a specific number on the scale can lead to unhealthy behaviours and drain the motivation needed for long-term consistent progress

• Health-focussed approach: A realistic weight goal prioritises overall health rather than just the number on the scale. Research indicates that even a moderate weight loss of 5-10% of body weight can significantly reduce the risk of chronic conditions such as heart disease, diabetes, and hypertension
• Sustainable habits: Realistic goals promote healthier eating and exercise habits that can be maintained over time. This gradual, steady approach to weight loss is more likely to result in lasting changes and prevent the cycle of weight regain
• Boosts motivation and confidence: Achieving smaller, realistic milestones can create a sense of accomplishment and builds confidence. This positive reinforcement encourages further healthy behaviours and contributes to long-term success
• Personalised progress: Realistic goals are specific to an individual's lifestyle, considering their current situation and body type

A recent study in Tallahassee examined weight loss goals among patients in a health maintenance organisation.  The research found that women tended to set more unrealistic goals compared to men. The desired weight loss was influenced by factors such as starting weight, gender, ethnicity, and the frequency of visits to a primary care doctor. Interestingly, individuals who had more frequent consultations with their doctors set more realistic weight loss goals. This highlights the importance of professional guidance in setting achievable and healthy goals.

• Consult a professional: Work with a healthcare provider, nutritionist, or fitness expert to determine a healthy weight range tailored to your body. Professional guidance ensures that goals are based on medical knowledge and personal health considerations
• Break it down: Set smaller, incremental goals, rather than aiming for a large, overwhelming target. This approach makes the process more manageable and less stressful
• Consider the long term: Aim for habits that are sustainable. A realistic weight goal should be something you can comfortably maintain for years, not just months. This mindset shift from short-term results to long-term health is crucial for longer-lasting success

A realistic, health-focused approach benefits both physical and mental health, creating a balanced and more positive sense of well-being. In the end, achieving a weight that is healthy for your unique body is far more empowering and sustainable than chasing an idealised number. By setting realistic goals, individuals can improve their health, build confidence, and enjoy a better quality of life.