How to Set Realistic Fitness Goals as a Woman with Obesity
If you are a woman with obesity looking to set sustainable, realistic fitness goals, you are in the right place. Even if you are just starting, there are beginner workout goals for overweight women that you can apply. So, let us discuss the strategies that will help you to work out and be happy.
Why Should Realistic Fitness Goals Matter for Women with Obesity?
Some women set ambitious fitness goals that are difficult to meet, especially the beginners. For example, you might have said, “I am going to lose 50 pounds in a month.” Or “I will run a marathon by next Tuesday.” While dreaming big is great, setting unattainable goals can lead you to frustration and burnout. And eventually makes you give up on your workout target.
Setting Realistic Fitness Goals for Overweight Women
Realistic goals will keep you motivated because it is easy for you to achieve them. It is therefore important you set realistic fitness goals designed for overweight women. Remember that each success story builds your motivation to move forward. We have a step-by-step fitness plan for plus-size women, including for beginners So, let’s see some steps you can take to achieve your planned weight loss goals for obesity.
Step 1: Define the Reason for Your Exercise
There are realistic weight loss goals for obese women, but you need to define your reason for your actions. Before you start planning, ask yourself, why do I want to work out? Is it to feel more energetic or to improve your mobility? Do you want to be able to dance at weddings or clubs without running out of breath? It is also important that you understand your reason for undertaking a fitness program. This will give your goals purpose and keep you moving when motivation drops (Envision Fitness, 2024).
Step 2: Start Small in Your Fitness Journey
Knowing how to start exercising when obese is important. Starting small might not feel exciting, but it is the secret to your fitness success. These goals may seem tiny, but they are good at helping you to enjoy them. Over time, small changes compound into big results, and they are way less intimidating than a drastic workout (Victoria State Government, Australia, 2015). I suggest you break your plans into small, achievable, and realistic fitness goals as follows:
- Walk for 10 minutes, three times a week.
- Drink one more glass of water daily.
- Stretch for five minutes before bed.
Step 3: Be SMART About Your Realistic Fitness Goals and Exercise Routine
If you are setting realistic fitness goals, you should use the SMART style. Let’s see an example. Instead of saying, “I want to exercise more.” You can say, “I will walk for 20 minutes after dinner, four times a week, for the next month (Victoria State Government, Australia, 2015).” Bear in mind that the best fitness plan for plus-size women is always smart. Using this method will make it easy for you to achieve your desired outcome:
- Specific: What exactly do you want to achieve with your workout journey?
- Measurable: How will you track your fitness progress?
- Achievable: Is this within your current ability?
- Relevant: Does this align with your workout priorities?
- Time-bound: What’s your deadline for achieving your target?
Step 4: Have a Realistic Mindset About Your Fitness
You might miss a workout or eat an extra slice of cake; that’s okay. Progress is not about your perfection; it’s about your consistency. Some days you might not be able to meet your target; don’t worry, you can always get back on track. But you should always engage the best exercises for overweight women to reach your realistic fitness goals
Step 5: Find Joy in Your Movements
The key is finding activities you genuinely enjoy. This means that if you hate running, don’t run instead walk. Do you love dancing around your living room like nobody’s watching? Go for it. Your movement should make you feel good and not like a punishment for eating carbohydrates. Explore different activities until you find one (or several) that make you smile. These may include swimming, yoga, hiking, Zumba, and others.
Step 6: Celebrate Every Win No Matter How Small
Try to give yourself a reward every time you achieve a new thing. For example, if you walked an extra five minutes, you need to celebrate it. Or when you took the stairs instead of the elevator, reward yourself for it. So, you need to know how to measure progress in fitness for obese women. This may mean to treat yourself to non-food rewards such as a new workout outfit or a relaxing bubble bath (Mace, 2024).
Step 7: Build a Support System for Your Realistic Fitness Goals
Trying to face your fitness journey alone can make you feel frustrated sometimes. But getting support makes the journey easier and more enjoyable for you. Also, having someone to share your workout progress with is incredibly motivating. So, I suggest you surround yourself with people who uplift and encourage you (Victoria State Government, Australia, 2022). Also, learn how to stay motivated with your preferred weight loss goals for obese women. This might mean:
- Joining a fitness class.
- Enlisting a workout buddy.
- Joining online communities for women with similar goals.
Step 8: Avoid Comparing Yourself with Other Women
It’s easy to scroll through social media and feel inadequate compared to fitness influencers. But remember, those highlight reels don’t show the full picture. Focus on your progress and not someone else’s. So, target to achieve the best fitness plan for plus-size women based on your body type.
Step 9: Plan for Your Rest and Recovery Days
Always remember that your rest days are just as important as your workout days. Your body needs time to rest and recover from stress. Also, rest days help you to prevent burnout because you won’t enjoy exercise when you are exhausted. It is important to know how to set realistic fitness goals for obese women that involve recovery and rest.
Step 10: Be Kind to Yourself and Listen to Your Body
Fitness is a journey and not a sprint. There will be highs and lows, victories and setbacks. Treat yourself with the same kindness you would offer a friend. Celebrate your efforts, forgive yourself if you miss a workout routine, and keep moving forward. So, try to care for yourself at the same time as you are exercising (Mo-Mentum Fitness, 2020).
Setting realistic fitness goals as a woman with obesity is about creating a lifestyle you can sustain. It’s about celebrating small victories, finding joy in movement, and prioritising your well-being over perfection. Therefore, learn how to stay motivated with your preferred weight loss goals for obese women. So, take a deep breath, lace up those sneakers, and start your fitness journey gradually.
REFERENCE
- Mace, D (2024). Celebrating Small Wins: Why Every Achievement Matters. Retrieved 31 January 2025 from https://www.mpcalisthenics.com/the-mpc-edge/celebrating-small-wins-why-every-achievement-matters
- Mo-Mentum Fitness (2020). 3 Summer Workout Tips for Fat Loss. Retrieved January 31, 2025, from https://mo-mentumfitness.com/summer-fat-loss/
- Victoria State Government, Australia (2022). Exercise with a friend. Retrieved 31 January 2025 from https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-with-a-friend
- Victoria State Government, Australia (2015). Physical activity—setting yourself goals. Retrieved February 1, 2025, from https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-setting-yourself-goals
- Envision Fitness (2024). Finding Your Why: The Key to A Successful Health and Fitness Journey. Retrieved February 1, 2025, from https://envisionfitnessmn.com/about/blog/entryid/58/finding-your-why-the-key-to-a-successful-health-fitness-journey#