Goal Setting: A Motivational Guide to Fat Loss, Health & Sustainable Change

Most of us start the new year with big dreams and good intentions of more energy, a healthier body, better habits ... but lasting change doesn't come automatically - it requires intention, a plan, and a realistic strategy!

 A study on New Year’s resolutions followed more than 1,000 adults for a full year and found that only 55% of people still considered themselves successful at maintaining their resolutions after one year (2).

The study also found that approach-oriented goals (ie “I will eat protein at every meal”) were more successful than goals focused on avoiding something (ie  “I will stop eating sugar” ) (2).

This is an example highlighting that your approach and plan matter more than just dreaming big — especially for health, fat loss, and long-term wellbeing.

In this blog we are going to dive into how to set goals that are more likely to set you up for long-term success by diving into a series of questions to gain clarity on what you would like to achieve, how you will achieve it, and why this is important to you!

“You don’t rise to the level of your goals; you fall to the level of your systems.” 

- James Clear, Atomic Habits

Step 1 — Define Your Goal Clearly

It is really important to have a CLEAR and tangible goal in place.

Vague goals like “lose weight” or “be healthier” are very difficult to measure, and it’s tough to stay motivated when you don’t know what success looks like.Unclear, abstract, or overwhelming goals may increase the risk for behavior associated with making up excuses for not pursuing one’s goals—a phenomenon often described in the literature on procrastination (2)

Actionable Steps:

• Write down your goals — research supports that people who write specific goals are far more likely to follow through than those who don’t (1).

• Break goals into measurable areas and focus on ACTION oriented goals:

  • Health & Nutrition: “I will eat a 30g serving of protein with every meal.”

  • Fitness: “I will strength train 3x a week for 30min.”

  • Sleep & Stress: “I will do my bedtime routine of washing my face, reading my book for 30min” 

  • Personal Growth: “I will read one self-care book this quarter.”

  • Relationships: “I will connect with a supportive friend once weekly.”
    

Habits are the compound interest of self-improvement: small actions repeated over time lead to remarkable results (1).

Step 2 — Find Your Deep Why

Ask: “Why is this important to me? What would my life look like if I achieved this goal”

Motivation tends to fade when change feels superficial. Research shows that when people pursue goals for internally meaningful reasons — such as personal growth, health, or enjoyment — they are more likely to stick with them over the long term. In a year‑long study of personal resolutions, intrinsic motivation predicted greater adherence than external motivation (e.g., rewards or pressure). (6)

Actionable Exercise — The “5 Whys that make you cry”: Ask:

1. Why do I want this goal? 

2. Why does that matter?

3. Why does that matter?

4. Why does that matter?

5. Why does that matter?
   

Here's an example with the goal to lose 40lbs

Step-by-Step 5 Whys:

1. Why do I want to lose 40 lbs? To have more energy and feel physically capable every day.
   

2. Why is having more energy important to me? So I can actively play with my kids and enjoy quality time without feeling exhausted.
   

3. Why is being able to play with my kids important? Because I want to be fully present in their lives and role model healthy habits.
   

4. Why is role modelling healthy habits important? Because I want to teach them lifelong skills about self-care and wellness, and to prevent them from struggling with health issues like I have.
   

5. Why is this so meaningful? Because my health allows me to live a longer, more vibrant life — I want to experience milestones with my family and feel proud of the legacy I leave behind.
   

Deep Why: "I want to be a healthy, energized parent who is fully present, teaches my kids lifelong wellness habits, and lives a long, vibrant life with them."

As you can see, if we just left the goal as “lose 40lbs” this would feel A LOT different than the end result of our deep why we listed above, and is more likely to enhance success.

Tip: Write your deep why somewhere visible — your mirror, fridge, or planner — so it motivates you daily. Every time you struggle or feel tempted to skip a workout, read this and reconnect with why this matters at the deepest level.

 “You begin to experience peace and purpose when you take repeated everyday actions that align with your values.” 

— Brianna Wiest

Step 3 — Who Do You Need to Become?

“Your new life is going to cost you your old one.” 

— Brianna Wiest

Habits are deeply connected to identity. If you see yourself as someone who tries hard but never sticks with anything, that self-perception can make lasting change much harder. This type of belief is often rooted in a fixed mindset, which assumes that your abilities and habits are static. To transform your habits, you need to cultivate a growth mindset — one that leans into discomfort, embraces change, and trusts that you are capable of doing hard things and achieving your goals. 

As Carol Dweck writes, “In a growth mindset, challenges are exciting rather than threatening. So rather than thinking, ‘Oh, I’m going to reveal my weaknesses,’ you say, ‘Wow, here’s a chance to grow.’” (5)

As James Clear recommends, “Focus less on goals and more on becoming the kind of person who achieves them.” He suggests framing change in terms of identity: “I am the type of person who moves daily and nourishes my body” — rather than solely focusing on outcomes (1).

As you reflect, ask yourself what does the person who already has this goal do in their daily life, how do they feel, what values do they have?

Remember, the people who make things look “easy” are actually practicing habits that align with that goal with intention. They have worked on building systems into their life that support this goal. It is “easier” for them now because they have put the reps in to incorporate a new way of life that aligns with their goals! You are not looking for a quick fix here; you are looking to truly change behaviour and this takes time!

Step 4 — Build a Realistic Plan

Ask: “How can I make this change?”

Create a PLAN to do the actions that align with your goals. This will be different for each person depending on their goal and where you are currently at in your health journey.

Some examples include:

• Book time in your calendar to do meal prep

• Signing up for a painting class so you prioritize calming activities

• Joining a gym and setting a realistic workout schedule for you 
  

Goals without a plan are just dreams. One highly effective strategy for follow-through is using implementation intentions — clear if/then plans that turn intention into action by removing decision-making in the moment (3, 1).

Actionable Examples:

• If I feel tempted to skip a workout, then I will commit to 10 minutes of movement instead of nothing.

• If it’s too cold or inconvenient to walk outside, then I will use my walking pad.

• If it’s 7:00 pm and I haven’t hit my step goal, then I will walk on the treadmill until I reach it before relaxing.

• If I have an off-plan meal, then my next meal will be in alignment with my goals, I will not wait until tomorrow or Monday.
  

This structure turns vague intentions into automatic behaviours. 

Missing once is an accident. Missing twice is the start of a new habit. Never miss twice 

-James Clear

Why This Is Especially Powerful for All-or-Nothing Thinkers

If you tend to think in extremes — “I’ve already messed up, so what’s the point?” — these strategies are game-changing. Instead of letting one imperfect moment derail your entire plan, if/then rules give you a pre-decided recovery strategy.

This approach:

• Prevents the “I’ll start over Monday” spiral

• Keeps you connected to your identity as someone who follows through

• Reinforces consistency over perfection
  

Every time you choose the “something” instead of “nothing,” you build evidence that you are capable of staying consistent — even when conditions aren’t perfect. Over time, these small decisions compound into lasting fat loss, improved health, and a stronger sense of self-trust.

Think of it this way: if you had one flat tire, you wouldn’t slash the other three and walk away. You’d fix the tire, learn from what caused it, and keep going. One imperfect choice doesn’t mean you’ve failed — it’s simply feedback.

Step 5 — Decide What You’re Willing to Sacrifice

Ask: “Am I truly willing to change my current habits?”

Change requires effort. Some discomfort is inevitable — but staying stagnant is often harder than growing. The key is understanding that small, consistent sacrifices are far more sustainable than extreme, short-lived ones, especially for those who tend to fall into all-or-nothing thinking, particularly when it comes to fat loss and long-term health.

“The fear of discomfort is the reason most people never change.” 

- Brianna Wiest

Identity-based habits matter here. You don’t change by forcing willpower — you change by becoming someone who acts differently. As James Clear teaches, every action is a vote for the type of person you want to become. When your choices align with that identity, sacrifice starts to feel purposeful instead of punishing (1).

To move from where you are to where you want to be, something has to change. That doesn’t mean changing everything at once — it means being honest about what you’re willing to adjust, one step at a time.

Change can be hard. 

But so is staying stuck. 

And staying stuck is often the very reason you want change in the first place.

A Few Important Reminders

This will require sacrifices — not perfection. 

Sacrifice doesn’t mean giving up everything you enjoy; it means choosing what aligns with your future self.

Examples:

• Choosing to go to bed earlier instead of late-night scrolling because you value energy and recovery

• Preparing simple meals at home more often, even when takeout feels easier
  

It will require you to think about your goal more than you currently are. This isn’t obsession — it’s awareness. And awareness is where change begins.

Progress requires intention. That might mean:

• Asking yourself, “Does this choice support the person I’m trying to become?”

• Planning ahead for busy days instead of winging it or giving up

• Checking in with your habits daily and/or weekly, not just when things feel off
  

It will require you to say no to things that no longer serve you. Growth often requires saying:

• No to habits that keep you stuck in the same cycle

• No to people-pleasing at the expense of your health

• No to the version of you that waits for motivation instead of building discipline
  

Every “no” creates space for a stronger “yes” — to energy, confidence, and self-trust.

When You Don’t Feel Like Showing Up

Pause and consider the alternative:

• How do I feel in my current state — physically, mentally, emotionally?

• If nothing changes, how will I feel six months from now?

• If I do change, what becomes possible? More energy. Improved confidence. Less frustration with your body. A sense of pride in following through even when it’s hard.
  

Above all else, return to your why. That reason is what carries you forward when motivation fades, and commitment is required.

Your Transformation Starts Today

Don’t just SAY your goals — build identity-aligned habits, connect with your real why, and craft a plan you can follow with compassion and consistency.

When behaviour change comes from belief, identity, and daily action — not pressure or perfection — lasting transformation becomes possible.

You don’t have to figure this out alone. If you’re ready to create a clear, realistic plan that fits your life, we’re here to guide you. Book your free consult call today, and let’s map out your personalized path to fat loss, better health, and sustainable habits.

Author - Robyn Stewart

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REFERENCES

1. Clear, J. (2018). Atomic Habits: Tiny changes, remarkable results. Avery Publishing.

2. Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). New Year’s resolutions: Who succeeds and who fails? PLOS ONE, 15(9), e0239033. 

3. Gollwitzer, P. M., & Sheeran, P. (1997). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 29, 69–119.

4. Wiest, B. (2020). The Mountain Is You: Transforming self-sabotage into self-mastery. Morgan James Publishing.

5. Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

6. Woolley, K., Giurge, L. M., & Fishbach, A. (2025). Adherence to personal resolutions across time, culture, and goal domains. Psychological Science, 36(8), 607–621.