Setting goals and tracking progress

Goals are not just about the number on the scales. They can include changes in your health, activity levels, or how you feel day to day.

Why goals matter

Setting goals helps you focus on what you want to achieve. They give you direction and a way to measure success. Clear goals also make it easier to notice progress, even when changes happen slowly.

Small, achievable goals are often the most effective. Reaching them builds confidence and keeps you moving forward.

Types of goals

You might choose to focus on:

• Health measures such as lowering your blood pressure or improving your cholesterol
• Activity goals like walking a certain distance or climbing stairs without getting out of breath
• Lifestyle habits such as eating more vegetables or reducing sugary drinks
• Wellbeing goals like getting better sleep or feeling more energetic

Weight goals can be useful, but they are only one part of the picture.

Making your goals realistic

Goals should be specific, measurable, and achievable. For example:

• “I will walk for 20 minutes, three times a week” is clearer and more achievable than “I will exercise more”
• “I will add one extra portion of vegetables to my evening meal” is more specific than “I will eat healthier”

It can help to start small and build gradually. This makes changes easier to stick to over the long term.‍


Tracking your progress

Keeping track of your progress can help you see the impact of your efforts. You might notice changes in your health before you see changes in your weight.

Ways to track progress include:

• Weighing yourself at regular intervals
• Recording your BMI or waist measurement
• Tracking activity levels or step counts
• Noting improvements in mood, sleep, or energy

Adjusting your goals

It’s normal for your progress to speed up, slow down, or change direction. If you find that a goal is no longer helpful, you can adjust it.

The important thing is to keep going, even if the changes are smaller than you hoped. Every step towards a healthier lifestyle counts.