How to set weight loss goals you can actually reach

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Set a long-term weight loss goal

Setting up long-term weight loss goals is going to be super important and very valuable.  Why?  Because if you don't set up a long-term goal, you won't know where to go or how to get there.  And you want to do this to get the motivation and to keep going when you feel vulnerable and feel like giving up.  You’ll have a set target whether you want to gain weight, lose weight, run faster. You’re always gonna have that target. 

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What results do you want?  How many pounds of fat do you want to lose?  What are you willing to do to achieve those results? Once you figure this out, set up a long-term goal and aim for that goal. 

Don't worry, I'm about to show you how.

Set 3-5 short-term weight loss goals

We already established that you should set up a long-term goal.  You want to have a vision of where you want to go.  If you don’t have a vision, you will not know how you are going to reach your goal, and then you’re just going to have to have this vicious cycle.  

To avoid this vicious cycle, you are going to make short-term weight loss goals to keep track to get to your long-term goal.  So you’ll set up the first short-term goal for the first 4 or 5 weeks.  

For your first goal, let’s say you want to lose 10 pounds of fat. So you’ll set a deadline of 5 weeks to reach your first baby step, you’ll get to 5 pounds of fat loss.  Let’s say you want to lose about 40 pounds total. So in those first 5 weeks, you’re gonna get 5 pounds of fat loss.  Once you get there, whether you get close or not, then you can see, you can track your weight, what you have to change in order to get to that long-term goal. 

Short-term goals are going to be designed simply for creating short-term habits like longer, healthier habits to get you to your long-term goal.

Rafael PT Fitness Austin TX Weight Loss goals
Set a series of small goals to hit on your way to your big picture goal.

Short Term Goals And Reassessments

It’s very important to reassess in between each short-term goal.  As you get to your first goal you’re going to re-assess from where you started.  So once you get that reassessment going then we’ll change out the workout, we’ll change whatever is necessary to go to the next goal.  If we were kind of short on that first goal, that’s fine, we’ll just make a few tweaks.  Your workout and meal plan will be adjusted as you go.

Then four weeks later we’ll do another assessment. Every four to five weeks we are going to track your assessment and your stats to make sure you are getting to your long-term weight loss goals.

This is great because we can rule out what isn’t working and do more of what is working.  This helps you stay motivated and challenged at the same time.

Start with an assessment

A personal trainer can help you determine where you are starting today.  What are your stats?  Look at your body measurements, body fat percentage, weight, moving assessment, and more.  We’re going to get deep into where you want to go as far as your goal and how we are going to go from your current state to the next step.  

A lot of times when you are trying to go from here to there, you’re going to have a lot of obstacles.  You’re going to have some joint pain, you’re going to have some bad habits that you need to break through and we can help you with all of that.

In the assessment, we are going to check your actual data. What’s going on with your body.  

The first thing we are going to do is, we’re going to check your body fat percentage.  We can’t just rely on the weight because the weight is not going to tell you how many pounds of fat you have or how many pounds of muscle you have so this is going to tell me what you are going to have in your body.  

Next, we are going to do a movement assessment. And this is going to tell me basically what muscle is really tight. So if I am doing an overhead squat, a lot of times, a lot of people will bring their arms forward. That’s going to tell me that that person has really tight shoulders, sits down at the computer a lot, and is going to have a lot of problems with their shoulders. Maybe they even have some headaches and neck pain. So we are going to get rid of that so that we can get to your goal as soon as possible.

Overhead squat assessment.
Overhead squat assessment.
Overhead squat assessment with tight back muscles.
If your arms fall forward, your back muscles are tight.


Make a long-term plan

Put your goals together and work backward to create a long-term plan.  Set a realistic workout plan and a meal plan that can help you get the results you want.  This is what personal trainers like me do.  We set you up with a personalized plan to follow, help you reach your short-term goals, reassess, plan from there and on until you get the results you want.

When it comes to losing weight or getting fit, having a long-term workout program planned out with weight loss goals to achieve along the way, will help you to stick with it.  To come up with your program, you need to start with these 4 basic steps to come up with something that suits your needs.

Schedule your free assessment so you know where you stand and you can map out where you want to go.


Thanks for reading!

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf

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