11 Examples of SMART Goals for Weight Loss

It’s disheartening if you don’t notice progress on your weight loss goals year after year. But it would help if you recognized that those failures are often due to ineffective goal setting.

Fortunately, you can reach success with specific and achievable goal planning. When you map out every single step clearly, it’s much harder to fail.

This article today lists several key examples of SMART goals to aid you in losing weight. You’ll do everything necessary to succeed with your health and fitness targets. Let’s dive deep into it.

What is a SMART Goal?

Setting SMART goals is essential to your weight-loss journey. These types of goals give a clear, specific path to success that you can follow.

First introduced in 1981 by George T. Doran, SMART stands for Specific, Measurable, Attainable, Relevant, and Time-based. Here’s a deeper look into what each word means:


In order to lose weight, your goals should be easy to understand. Do not simply say, “I want to lose weight.”

It would be helpful if you went into the details. For instance, a more specific goal would be: “Go out for a 30-minute walk four times a day.”


Track your progress by allocating a unit of measurement, such as the time or amount, to your goal. For instance, if you want to run for 30 minutes, then that is your specified unit of measurement.


Achievable yet challenging. This is what your goals should be. Too often, people set the bar too high and give up early because they constantly reach for results beyond their current capabilities.

Weight loss can be especially tough, but anything becomes possible if you ensure your goal is realistic and within your abilities.


Your goals should always be relevant to your values and mission. For instance, reducing social media won’t be suitable if your fitness target is to lose 10 pounds.

In other words, relevant goals should include everything essential to you, from spiritual growth to financial health.


Having a deadline creates a sense of urgency and requires better goal planning. For example, aiming to “lose 8 pounds in two months” instead of “lose 8 pounds” will push you to take action and stick to your plan better.

11 SMART Goals for Weight Loss

Below you will find 11 SMART goals examples to help you lose weight:

1. Join a Gym

SMART Goal: I will go to the gym three times every week. For three months, I hope to exercise and work out for at least 30 minutes.

  • Specific: The statement spells out what you need to do to meet the goal of working out more.
  • Measurable: You will know you’ve achieved the goal when going to the gym regularly.
  • Attainable: Joining a gym is a realistic way to increase your activity level.
  • Relevant: The goal is suitable for becoming more physically active.
  • Time-based: There is a timeline of three months to attain this specific goal.

2. Drink More Water

SMART Goal: I will drink 16 ounces of water each day starting tomorrow and continue until next year.

  • Specific: This goal is explicit about the amount of water and when to drink it.
  • Measurable: This is measured by the number of ounces of water consumed every day.
  • Attainable: Drinking more water is absolutely doable for everybody.
  • Relevant: Daily hydration can assist in weight loss, which makes this goal suitable.
  • Time-based: Goal completion will be expected within a year from now.

3. Cut Out Unhealthy Foods

SMART Goal: For the next month, I’ll eliminate processed foods, sugary drinks, and fast food from my diet. I will meal prep every Sunday to eat healthy meals during the week.

  • Specific: You know exactly what to do to reach your goal.
  • Measurable: You could track the unhealthy foods you eat in a journal or on your phone.
  • Attainable: Giving up processed foods, sugary drinks, and fast food is definitely possible.
  • Relevant: This goal is related to your health and weight-loss journey.
  • Time-based: You set a deadline of one month, which is a reasonable amount of time to cut out these unhealthy foods.

4. Get More Sleep

SMART Goal: I will get at least 8 hours of sleep every night next month. I’ll go to bed at 10 PM and set my alarm for 6 AM. I’ll avoid caffeine after 2 PM and wind down for 30 minutes before bed.

  • Specific: This SMART statement explains how you’ll get more sleep by following a routine and avoiding caffeine.
  • Measurable: Progress is tracked by ensuring you get at least 8 hours of sleep every night.
  • Attainable: It’s possible to get 8 hours of sleep by following a set bedtime and waking up at the same time each day.
  • Relevant: The goal is pertinent because more sleep could help you lose weight.
  • Time-based: There is a one-month timeline for meeting this specific goal.

5. Meditate for 15 minutes

SMART Goal: I will set aside 15 minutes daily to sit in silence and focus on my breath. I won’t allow myself to get distracted by thoughts or outside noises. If I do get distracted, I’ll start over.

  • Specific: The person has specific actions available—sit in silence and focus on their breath.
  • Measurable: Keep track of how long you meditate each day.
  • Attainable: Sitting quietly for 15 minutes is a realistic and achievable goal.
  • Relevant: Stress can lead to weight gain, so reducing stress is instrumental in losing weight.
  • Time-based: This is an ongoing goal until your stress reduces to a healthy level.

6. Go Out for a Run

SMART Goal: In the next four months, I want to start running again. I will go out for a run three times a week and attempt to run for 30 minutes each time.

  • Specific: The goal statement concerns the regularity and duration of your runs.
  • Measurable: Ensure you go out for a run at least three times a week.
  • Attainable: You can start slow and gradually increase the difficulty of the goal, so this is achievable.
  • Relevant: Running is a great activity to burn calories and encourage weight loss.
  • Time-based: There is a four-month end date for meeting this particular goal.

7. Stretch in the Morning

SMART Goal: I will start my day with a 10-minute stretch routine. This will help me wake up my body and prepare for the day ahead.

  • Specific: The individual has a set routine of stretches that will take 10 minutes to complete.
  • Measurable: You could measure progress by ensuring stretches are done every morning.
  • Attainable: Maintaining a consistent routine can be done with dedication and planning.
  • Relevant: This is relevant because it’s a healthy habit that can ease the individual into the workout mindset.
  • Time-based: The goal is ongoing. You are expected to do daily stretches.

8. Attend Yoga Classes

SMART Goal: I hope to attend two yoga classes every week for the next three months. I will get to class early to choose a spot near the front.

  • Specific: You know exactly what to do to reach your goal.
  • Measurable: You could track the number of times you attended yoga classes.
  • Attainable: This goal is feasible if you can commit and free up time to attend two yoga classes per week.
  • Relevant: This goal is pertinent to your desire to lose weight.
  • Time-based: You have a deadline of three months to accomplish this goal.

9. Find a Workout Buddy

SMART Goal: By the end of two weeks, I’ll find a workout buddy to help me stay accountable and motivated. I hope to reach out to my friends or family interested in working out four times a week with me.

  • Specific: This statement is well-defined and easy to understand.
  • Measurable: You will know you’ve achieved this goal when you’ve found someone to work out with four times per week.
  • Attainable: You can find a workout buddy by reaching out to friends, family, or co-workers.
  • Relevant: A workout buddy will help you stay on track with your fitness goals.
  • Time-based: You should ideally find a workout buddy within two weeks.

10. Eat More Fruits and Vegetables

SMART Goal: I want to improve my diet. I’ll eat at least two servings of fruits and vegetables daily for the next 5 months.

  • Specific: There are actionable steps to improve your diet, such as eating vegetables and fruits.
  • Measurable: Eat at least two servings of fruits and vegetables every day.
  • Attainable: This goal is realistic and achievable with some effort.
  • Relevant: If you strive to improve your diet, this is a reasonable goal.
  • Time-based: You should complete this goal in the next 5 months.

11. Eat Slowly

SMART Goal: Over 6 months, I will take 30 minutes to eat each meal and chew each bite 20 times before swallowing. I’ll do this to be more mindful of what I’m eating and avoid overeating.

  • Specific: Take 30 minutes to eat and chew each bite 20 times before swallowing.
  • Measurable: Time yourself while eating or keep track of how many bites you take.
  • Attainable: A change in your eating habits can be done gradually over time.
  • Relevant: This relates to weight loss because studies have shown that eating slowly could lead to lower calorie consumption.
  • Time-based: You must accomplish this goal by the end of 6 months.

Final Thoughts

Weight loss may seem unattainable, but it can be much more manageable by breaking it down into smaller goals. That’s why establishing SMART goals will boost your chances of excellence.

The advantage of making minor changes is that you’ll see progress quickly. Small, consistent steps will get you to your goal; this is true for weight loss as much as anything else.

Hence, use these SMART goals examples for inspiration. You’ll receive a dose of motivation to persevere until you arrive at your ideal destination.

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Rei Shen

Rei is the founder of Success in Depth. Based in Washington, he graduated with a bachelor’s degree in Computer Science. He brings years of experience in goal setting to empower readers to reach their aspirations.