Getting in the right mindset for making changes

Getting in the right mindset for making changes

One of the most important steps, when you’re trying to lose weight, is getting in the right mind frame. Losing weight can feel like a daunting task to start with so it’s a good idea to write down your goals and break those down into mini-goals.

The changes you make to your diet and lifestyle need to be sustainable in the long term so that when you lose weight, you’re able to keep it off. There are a few things you should think about before starting out on your weight management journey, these include:

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What is your motivation to manage your weight?

Do you want to improve your health; to have more energy; to feel better about yourself or fit back into some of your favourite clothes?

Writing it down, visualising your end goal, and reminding yourself of why you want to lose weight in the first place will help with your motivation.


This includes your diet, physical activity, how much alcohol you drink, and whether you smoke.

You might find it helpful to keep a food and physical activity diary for a week as this can help identify some areas where you can make some small changes. Try identifying one or two things you can change to start with – this could be going out for a short walk every day, or perhaps eating breakfast at the same time every morning.

Once you start making some changes and start to see and feel some benefits then try making some more changes.

Picture of a family smiling


What and who is going to support you in your weight management journey?

Your support might be a friend that you can exercise with; planning out all of your meals in advance; using an app to track food and exercise; joining a weight management class or your partner or family also joining you with the changes you are making.

Doing things differently isn’t easy to start with but having support will make the journey there much easier!

How many times have you said to yourself that you’ll go out for a walk or run but when the time comes you can’t muster the energy? If you have a friend or family member that can join you then you’re far more likely to do it and enjoy it! 


What stops you from making changes?

Are your barriers a lack of time; you’re not sure what foods to eat; do you eat when your mood is low; does the thought of doing exercise seem daunting or do you feel that when you get off track you should just give up altogether?

By identifying what your potential barriers are you can come up with some strategies for overcoming these.

Low mood

Does your mood stop you from making healthier choices?

Depression and low mood can manifest themselves in a number of ways that impact your health.

It can affect the types of food you eat which can cause weight gain. Or you may find that you drink alcohol or smoke more when you are stressed. You might also lose interest in things you used to enjoy like meeting up with friends or doing exercise. 

Taking some small steps and achieving some of your mini-goals can put you in a more positive mindset which can make the rest of your journey easier.


Completing this S.M.A.R.T. goals worksheet is designed to help you identify if what you want to achieve is realistic and determine a deadline. When writing S.M.A.R.T. goals use concise language but include relevant information. These are designed to help you succeed, so be positive when answering the questions.

When you have submitted your answers, you will be given the option to download and keep a copy of your responses for your records.

Your SMART Goals

  • Write the goal you have in mind
  • What do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal?
  • How can you measure progress and know if you’ve successfully met your goal?
  • Do you have the skills required to achieve the goal? If not, can you obtain them? What is the motivation for this goal? Will the amount of effort required be on par with what you hope to achieve?
  • Why am I setting this goal now? Is it aligned with overall objectives?
  • What’s the deadline and is it realistic?
  • Review what you have written, and craft a new goal statement based on what the answers to the questions above have revealed

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