Goal Setting Worksheet

Set SMART goals across four categories: weight, measurements, health markers, and non-scale victories. Define milestones at 1, 3, 6, and 12 months. Review and adjust monthly.

Name:

Start Date:

Starting Weight:

Medication:

Specific

What exactly do you want?

Measurable

How will you track it?

Achievable

Is it realistic?

Relevant

Does it matter to you?

Time-bound

By when?

1. Weight Goals

Starting Weight:

Target Weight:

Total to Lose:

Realistic Timeline:(1-2 lbs/week is healthy and sustainable)

Milestone	Target Weight	Lbs Lost	% Body Weight Lost	Achieved? (Date)
1 Month
3 Months
6 Months
12 Months

2. Measurement Goals

Measurement	Starting	1-Month Target	3-Month Target	6-Month Target	12-Month Target
Waist (inches)
Hips (inches)
Chest (inches)
BMI

3. Health Marker Goals

Health Marker	Current Value	Target Value	Normal Range	Target Date	Achieved?
A1C (%)			< 5.7%
Blood Pressure			< 120/80
LDL Cholesterol			< 100 mg/dL
Triglycerides			< 150 mg/dL
Other: ________

4. Non-Scale Victory Goals

These goals matter just as much as the number on the scale. Set specific, measurable targets.

Energy Level Goal:

Sleep Quality Goal:

Clothing Size Goal:

Exercise Milestone:

Medication Reduction:(with provider approval only)

Confidence Goal:

Activity Goal:(e.g., walk a 5K, climb stairs without stopping)

Other:

Monthly Progress Check-In

Rate your progress in each category from 1 (no progress) to 5 (exceeded goal). Use this to identify what is working and what needs adjustment.

Month

Weight (1-5)

Measurements (1-5)

Health Markers (1-5)

Non-Scale Victories (1-5)

Overall (1-5)

Adjustments Needed

Month 1

Month 2

Month 3

Month 4

Month 5

Month 6

Month 7

Month 8

Month 9

Month 10

Month 11

Month 12

Reflection Prompts

What is your single most important reason for starting this journey?

What will your life look like when you reach your goals?

What obstacles might get in your way, and how will you handle them?