Weight loss: Focus on the process, not just the outcome

If you run a race, you’ll likely be focused on reaching the finish line–and that’s perfectly normal. Similarly, when you embark on a weight-loss journey, it’s typical to set your sights on an outcome, like hitting a certain number on the scale or achieving a particular clothing size. But is focusing solely on the end goal really the best approach?

While goal setting is important, it often means we overlook the bigger picture: gaining skills and building sustainable habits that keep us healthy long term. After all, lasting progress comes from the daily steps we take, rather than the destination we reach.

So, how can you shift your mindset to focus more on the process than an elusive outcome?

The complexity of weight loss

Weight loss is often oversimplified as a reduction in body mass through diet, exercise, and lifestyle, but in actuality, it involves far more than that. Weight loss also involves a range of psychological factors and what works well for another person may not work as well for you.

This is why focusing on losing weight rapidly–say 5 kg or more in a week–through fad diets or excessive exercise can be counterproductive. Yes, you’ll lose fat, but it’ll often also lead to losing muscle mass or water weight, both of which could negatively impact your metabolism and make long-term results harder to achieve.

Instead of aiming for dramatic weight loss, you should spend time understanding:

• that weight loss is a gradual process that should support your overall health.
• how to avoid wasting time with unsustainable fads.
• which habits could lead to unnecessary physical and mental stress, which will undermine any short-term sense of achievement.

Don’t just focus on weight-focused outcomes

Setting goals is motivating, but when your sole measure of progress becomes a number on the scale, it can lead to frustration. Weight loss is not linear and your weight will fluctuate due to a variety of factors like hormonal changes (especially for women), water retention, and muscle gain. These fluctuations can be discouraging if weight is your only metric for success.

In the worst-case scenario, weight-focused goals can lead to extreme behaviours, such as cutting out entire food groups or exercising to the point of exhaustion. While these may work initially, they’re unlikely to be sustainable. We’ve said it before and we’ll say it again, balance should be your primary pursuit–a lifestyle you can sustain for lasting health.

An alternative: Process-focused goals

Process-focused goals comprise smaller and controlled accomplishments that help you achieve larger, long-term objectives. They emphasise sustainability and building healthier habits over time.

How can they be applied to weight loss? We’re glad you asked:

• Exercise: Train for 30 minutes 3–4 times weekly (don’t focus on calories burned).
• Diet: Eat at least one balanced, nutrient-dense meal daily (do not cut out entire food groups). More nutrition advice for weight loss from a dietician.
• Hydration: Drink enough to keep your pee off-yellow or clear often each day.
• Sleep: Get 7–8 hours of quality sleep per night.

When you focus on process-focused goals such as these, the journey itself will likely become more rewarding for several reasons:

• They’re more realistic and flexible, which will make them easier to maintain and help avoid burnout.
• They’ll reduce stress by shifting the focus away from chasing a weight-focused outcome, fostering a more positive relationship with your body.
• They’ll allow you to concentrate on fostering healthier habits, which can have holistic health benefits.
• Finally, they’ll lead to more natural results that may take longer to attain but will have a more meaningful impact not just on your appearance but also on how you feel.

We’re not saying to never set outcome-focused goals

As we said before, they can be motivating, but we do want you to consider the huge variety of valuable health and fitness-related goals you can pursue in addition to weight loss:

“I want to gain strength and tone up."

Muscular training won’t just make you look and feel great, but it will also boost your metabolism, which helps burn fat at rest.

“I want to play with my children without getting out of breath so quickly.”

Cardiovascular exercise will improve your heart health and increase your daily energy levels.

“I want to be able to touch my toes with a straight back.”

Improved flexibility will help reduce injury risk and make daily activities feel easier.

“I want to feel better.”

Investing in yourself through exercise, diet, and lifestyle is a powerful way to help reduce stress and build a more positive mindset.

“I want to lose weight to improve my diagnosis of pre-diabetes.”

The journey to a healthier you

Whether your goals involve losing weight, building muscle, improving endurance, or simply adopting a healthier lifestyle, the process you follow will be what ensures success.

So, if you’re considering weight loss as your main goal, take a moment to pause and ask yourself why–perhaps other aspects of your health could benefit from some attention too. By shifting your focus to the process, you’ll eventually achieve the results you want and build a sustainable lifestyle along the way.

We understand better than most that fitness journeys encounter unexpected bumps, twists, and turns, and that’s why we’re here to support you through whatever you may face. Our experienced and empathetic team of coaches, nutritionists, and counsellors, are available to help guide you through the weeks and months required to build the skills and adopt the habits you need to achieve the results you want.

Whatever your goal maybe—we’re here to help you with practical steps that promote health for life.