Setting up goals can mean the difference between success and failure. Like they say “If you fail to plan, you plan to fail” Realistic, well-planned goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. Not all goals are helpful. Unrealistic and overly aggressive goals can undermine your efforts so the key ingredient here is to set goals that you absolutely believe you can achieve within a timeline that is achievable.

If your outcome goal is to lose 7 kilograms in three months, you may break it down into separate goals for each month, perhaps 3 kilograms for the first month and 2 kilograms for each of the last two months because early weight loss is often faster. An example of a process goal might be to train or exercise for a minimum of 30 minutes per day. If you currently don’t train or exercise regularly at all, you may want to start with 15-20 minutes a day for two weeks and then add five minutes at regular intervals.


Setbacks are a natural part of behaviour change. Everyone who successfully makes changes in his or her life has experienced setbacks. It’s better to expect them and develop a plan for dealing with them, than allowing them to defeat you into giving up. Identifying potential roadblocks — a holiday or event for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.


Be willing to change your goals as you make progress in your plan. If you started small and achieved success, you might be ready to take on larger challenges. Or you might find that you need to adjust your goals to better fit your new lifestyle. Remember – “Progress over perfection”.

Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_