How to set weight management goals for 2025

Achieving and maintaining a healthy weight is a common goal for many as the new year begins. Setting clear, sustainable weight management goals can help improve overall health, boost energy levels, and support long-term wellbeing. Here’s a guide to setting realistic goals for 2025 and useful tips to ensure you stay on track.

Why weight management goals matter

Maintaining a healthy weight isn’t just about aesthetics. It plays a critical role in reducing the risk of various health conditions, including heart disease, type 2 diabetes, and joint issues [1, 2]. Effective weight management starts with understanding your body’s needs and recognising factors contributing to weight gain or loss.

Being overweight or obese can also have social and psychological impacts, such as reduced self-esteem and social stigma. Tackling these challenges by setting realistic goals can empower individuals to regain confidence and improve mental wellbeing.

Steps to setting realistic weight management goals

1. Assess your starting point

• Begin by determining your current weight, body mass index (BMI), and waist circumference. These metrics help establish a baseline for your goals.
• Consult resources like the British Dietetic Association (BDA) for guidelines on healthy weight ranges [3].
  

2. Set SMART goals

• Specific: Define clear objectives, such as "Lose 5% of my body weight in three months."
• Measurable: Track your progress weekly.
• Achievable: Avoid setting extreme or unrealistic targets.
• Relevant: Focus on goals aligned with improving health, not just appearance.
• Time-bound: Set a deadline for your goals to keep motivation high.
  

3. Understand your calorie needs

• Calculate your daily caloric intake using tools recommended by trusted sources like Diabetes UK [4].
• Remember, creating a calorie deficit doesn’t mean starvation. Focus on balanced nutrition to fuel your body.

A well-balanced diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid crash diets or fad trends that can lead to nutrient deficiencies and unsustainable results.

4. Incorporate physical activity

• Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health professionals [2].
• Choose activities you enjoy, such as walking, cycling, or dancing, to ensure consistency.

Strength training is equally important, as it helps build muscle mass and increases your metabolic rate. Consider including resistance exercises two to three times a week.

5. Use at-home testing to understand your body

• MyHealthChecked’s Weight Management DNA Test can provide personalised insights into your metabolism, genetic predispositions, and dietary needs.
  

Building a sustainable weight management plan

1. Create a meal plan

Planning your meals in advance ensures you stick to your calorie and nutrient goals. Use apps or templates to design weekly menus that include all food groups. Batch cooking can save time and reduce the temptation to opt for unhealthy convenience foods.

2. Stay consistent with hydration

Drinking enough water is essential for metabolism and can help control hunger. Aim for 6–8 glasses daily, and consider herbal teas or infused water for variety.

3. Practise mindful eating

Slow down during meals and savour each bite. Mindful eating helps you recognise hunger and fullness cues, preventing overeating.

Avoid distractions like watching TV while eating, as this can lead to unconscious overconsumption.

Common challenges and how to overcome them

1. Plateaus - when weight remains the same over a period of time

Weight loss plateaus are normal and can be frustrating. To overcome them:

• Reassess your caloric intake and adjust as needed.
• Incorporate strength training to build muscle, which boosts metabolism.

Keep in mind that progress isn’t always linear. Celebrate non-scale victories like improved energy levels or better sleep quality.

2. Emotional eating

Stress or emotional triggers often lead to overeating. Manage this by:

• Keeping a food diary to identify patterns.
• Practising mindfulness and seeking non-food-related stress relief methods, such as yoga or journaling.

If emotional eating becomes a recurring issue, consider seeking support from a therapist or dietitian.

3. Time constraints

A busy schedule can derail even the best intentions. Combat this by:

• Meal prepping for the week.
• Scheduling short, effective workouts like high-intensity interval training (HIIT).

Remember, even small amounts of physical activity, like taking the stairs or a 10-minute walk, can add up over time.

Tips for sustaining your goals

• Stay Hydrated: Drinking water before meals can reduce calorie intake and support digestion.
• Prioritise Sleep: Poor sleep disrupts hunger-regulating hormones and can lead to weight gain [1]. Aim for 7–8 hours per night.
• Celebrate Non-Scale Victories: Notice improvements in energy, mood, or clothing fit as motivation.
• Seek Support: Share your goals with friends or join a weight management group for accountability.

Maintaining motivation can be challenging, but regular reminders of why you started your journey can help. Keep a journal or vision board to track your progress and visualise your goals.

How at-home testing can help

Understanding your unique body chemistry is vital for tailored weight management. MyHealthChecked offers at-home testing options designed to provide actionable insights into your health. MyHealthChecked's Weight Management DNA Test can help you understand your genetic predispositions for weight, diet, and exercise responses. This test can reveal how your body responds to carbohydrates, fats, and proteins, helping you tailor your diet for optimal results.

The role of technology in weight management

Apps and wearable devices can play a crucial role in tracking your progress. Fitness trackers monitor steps, heart rate, and calorie burn, providing real-time data to help you stay accountable. Nutrition apps can help you log meals and analyse macronutrient intake.

While technology is a helpful tool, it’s essential to use it as a supplement rather than a replacement for mindful habits. Try to balance data-driven decisions with personal intuition.

In summary

Weight management is a multifaceted journey that requires a balance of proper planning, consistent effort, and tailored strategies. By setting SMART goals, focusing on balanced nutrition, and incorporating physical activity, you can achieve sustainable progress. Address common challenges like emotional eating and plateaus with mindful approaches, and consider leveraging at-home testing to gain a deeper understanding of your body's unique needs. With the right mindset and tools, your 2025 weight management goals are well within reach.

Reviewed by Dr Yiannis Mavrommatis

References

1. National Institute for Health and Care Excellence (NICE). Overweight and obesity management [Internet]. London: NICE; 2024 [cited 2025 Jan 14]. Available from: https://www.nice.org.uk/guidance/NG246

2. Diabetes UK. Weight Loss Advice [Internet]. London: Diabetes UK; 2023 [cited 2025 Jan 9]. Available from: https://www.diabetes.org.uk/living-with-diabetes/eating/whats-your-healthy-weight/lose-weight

3. British Dietetic Association (BDA). Obesity and Overweight [Internet]. Birmingham: BDA; 2021 [cited 2025 Jan 9]. Available from: https://www.bda.uk.com/food-health/your-health/obesity-and-overweight.html

4. GPnotebook. Management of Obesity [Internet]. Leeds: GPnotebook; 2022 [cited 2025 Jan 9]. Available from: https://gpnotebook.com/simplepage.cfm?ID=x20220104151143250820