Hey there. I’ve learned that setting weekly goals for weight loss isn’t about pushing yourself to exhaustion, it’s about building a structure that works with your life instead of against it. For years I tried the “go all in” approach, the one where you set huge goals and feel like you’re failing the second you don’t hit them perfectly. That way of thinking left me frustrated and burned out. What changed everything for me was learning how to set up goals in a way that felt calm, repeatable, and effective.
Here’s what I do now. Every Sunday, I set my goals for the coming week. I keep them focused and clear, usually starting with just one. I tie that goal to minimum daily actions, small things I know I can hit, and more importantly, exceed. If I can go beyond those daily actions, I start reinforcing a belief in myself that I am capable of leading this process. That’s a completely different mindset from the one that kept me feeling like I was always playing catch up.
By Wednesday, I check in on my progress. I call these my “midweek adjustments.” This isn’t about tearing apart what hasn’t gone perfectly, it’s about looking at what’s working and making tweaks if something needs to shift. Sometimes I don’t need to adjust much at all, and that’s a good sign that the goals I set are realistic and sustainable.
Saturday is my reflection day. I take a few minutes to look back at how the week went, celebrate what I did well, and make notes on anything I need to approach differently next week. From there, Sunday becomes the reset button and the cycle starts again. Over time, this system takes away the mental tug of war because it becomes almost automatic.
This process isn’t just for fitness. It can apply to anything you want to improve work, personal growth, relationships. But for weight loss, it’s powerful because it stops the pressure of perfection. You don’t need complicated morning routines or massive, intimidating plans. You just need a structure you can return to every week, one that reminds you you’ve always been capable and always enough.
If you want to build your own version of this system and take the inside/out approach to weight loss, join one of my YLF programs.