When it comes to setting weight loss goals many people are only focused what scale weight they think they should be. 

You can lose body fat and gain muscle mass which does not get taken into consideration on your home scales.  In that scenario losing 5 pounds of body fat and increasing muscle by 5 pounds would equal a 0 pound loss on the scales, but your clothes would probably be feeling looser.

What we are really after in our weight loss goals is fat loss, but scale weight does not show this. Even the body fat measurements on bio-impedance scales can be pretty inaccurate depending on how they are used.

Generally when people lose weight they lose some fat, muscle, other body tissues and water. The preferable state to be in would be losing predominantly fat and retaining or even increasing your muscle mass.

If you lose excess fat it will improve your health and help to make you look and feel how you want too.

People that lose a lot of everything (muscle, fat and other body tissues) can end up smaller versions of themselves but without the muscular tone which would really give their physique a great shape.

So, it’s not just about what weight you want to be, but more about how much fat you want to lose. With that being said it’s a little difficult to measure true fat loss at home and it may be hard for you to visualise.

This is why making goals around clothing sizes might be a more useful target than just an arbitrary digit on the scales.  If you want to get from say, a size 16 to a size 10, then you have a measurable goal to aim for. If your waist band goes down, it is generally a good sign.

The clothing goal can then be broken down into 3 mini goals. The first could be to wear size 14 regular fit jeans comfortably. The second goal may be to slide into a slim pair of size 12 jeans, and the third being to fit a skinny pair of size 10 jeans. It could be easier for you to imagine achieving each mini goal as it is not that far away from the last size.

Picking a clothing goal is nice and measurable too, the clothes will either fit or not. Choosing the same shop to buy your clothes in might be sensible too, as the sizes do seem to alter from shop to shop.

If you have a lot of weight to lose, make 3 mini goals and you can always make another 3 after that.

Using mini goals can be applied to anything you want to achieve to make it feel more doable and less overwhelming.

Want to lose weight but tired of starting yet another diet on Monday?

Believe in yourself that you can do this!

If you are reading this post, chances are you have been in the cycle of starting a diet Monday, lapsing by Tuesday, giving up by Wednesday, feeling utterly fed up by Thursday and saying on Friday “its ok, I can start properly on Monday.”

I think pretty much anyone who’s ever dieted to lose weight has fallen into the cycle of being on a permanent diet that starts on Monday.

The trouble with this approach is, as I’m sure you well know it is utterly frustrating! Not only do you begin to believe you must be weak willed, but something in your brain simply stops believing that you’ll ever change.

Have you ever had a friend who promises to meet up with you, yet has to cancel due to unforeseen circumstances last minute? The first few times you forgive them as they must have a very busy schedule. But, if this happens continually you stop believing they will ever show up.

The same thing happens to us in our brains. If we tell ourselves we’re going to begin the diet Monday yet we never do it, a part of us stops believing that we’ll ever do it.

Break the cycle

To create effective change this cycle has to be broken. We need to prove to ourselves that if we say we’re going to do something, that’s exactly what we do.

For now forget about starting the diet Monday, that doesn’t mean it is a free for all binge out time. Instead just plan to eat real foods (as little processed foods as possible) and spend some time restabilising belief in yourself.

Restabilising belief in yourself

I learnt the concept from Jonny Bowden (infamous low-carb nutrition expert). If we prove to ourselves that what we say we do, we can begin to believe in our word.

To start the ball rolling grab a pen and paper and write down 5 things every day that you are going to do. They do not have to be diet related, just items which you can definitely achieve. When you have completed the task, tick it off your list.

If something does not get done, don’t beat yourself up! It was probably too big a task for the list and simply needs to be broken down into smaller tasks.


Every time you tick off a completed item, it sends a powerful message to your brain. Your brain receives the new message ‘you said you were going to do something and you did it! This begins to form a new belief structure that you can do what you set out to do, you are true to your word.

As soon as you start believing in your word to yourself, it will be far easier to believe in your ability to take the necessary actions to make weight loss happen.