MONTH 1 DAY 6: CHASING FITNESS GOALS: FROM CURRENT WEIGHT TO IDEAL WEIGHT

Keith Gatiramu
Jan 12
2 min read

Have you ever stood on a scale and thought, "What if this number could be different in six months? What if I could feel lighter, stronger, and more confident by the end of the year?" Setting weight goals isn’t just about numbers. It’s about health, self-care, and celebrating progress.

Step 1: Know Your Starting Point

The first step in any fitness journey is understanding where you are now.

Current Weight: Step on that scale and note down your weight. Whether it’s 70 kg, 90 kg, or 120 kg, this is your baseline.
More Than Numbers: Your weight is just one metric. Consider how you feel physically and mentally. Are you energetic, sluggish, or somewhere in between?

Step 2: Define Your Goal Weight

Now that you know your starting point, ask yourself: Where do you want to be?

6-Month Goal: A healthy and achievable goal is to lose or gain 0.5 to 1 kg per week. Over six months (24 weeks), that’s 6–12 kg. If you weigh 90 kg now, you could aim for 80–84 kg in six months.
End-of-Year Goal: With consistency, you can double your progress. By the end of the year, that could mean 12–24 kg of change.

Pro Tip: Don’t just focus on the scale. Celebrate other milestones like fitting into your favorite jeans, running a 5K, or building muscle.

Step 3: Create Your Plan

Achieving weight goals takes more than wishful thinking. Here’s how to turn your vision into action:

1. Nutrition Goals

Eat Clean: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
Portion Control: Pay attention to serving sizes to avoid overeating.
Stay Hydrated: Drink plenty of water throughout the day.

2. Exercise Goals

Start Small: If you’re new to fitness, start with 30 minutes of walking, yoga, or light cardio.
Build Strength: Incorporate strength training 2–3 times a week to build muscle and burn fat.
Stay Active Daily: Even small activities like taking the stairs or walking more can make a difference.

3. Rest and Recovery

Sleep Well: Aim for 7–8 hours of sleep per night.
Listen to Your Body: Avoid overtraining and give yourself time to recover.

Step 4: Track Your Progress

Weekly Check-Ins: Weigh yourself once a week, ideally at the same time and under the same conditions.
Measure Non-Scale Victories: Track how your clothes fit, your energy levels, and your overall mood.
Celebrate Small Wins: Lost your first 2 kg? Treat yourself (but not with junk food!).

How Reaching Your Goals Feels

When you hit your weight goals, it’s not just about looking different. It’s about feeling different.

Confidence Boost: You’ll walk taller knowing you worked hard for your progress.
Healthier Body: Improved stamina, better sleep, and more energy.
Mental Clarity: Exercise and healthy eating can reduce stress and boost your mood.

Final Thoughts

Changing your weight, whether it’s losing, gaining, or maintaining, is a journey that requires patience and effort. By setting clear goals for the next six months and year, you’re giving yourself a roadmap to success. Remember, every step counts, and progress. no matter how small it is worth celebrating.