How to Set Realistic Health Goals That You Will Actually Keep

Last Updated on April 24, 2026 by Grace Oluchi

Setting health goals is easy. Keeping them is where most people struggle. And the reason they struggle is usually not a lack of effort or discipline, it is that the goals were structured in a way that made them fragile from the start.

The Problem With Outcome Goals

Most health goals are outcome-focused, such as lose 10kg, get abs, run a 5k, drink more water. These are not bad goals, but they have a built-in vulnerability. They are defined by an end point that may be months away, which means every day that you have not reached it yet can feel like failure. And when motivation dips, which it always does eventually, there is no deeper reason to keep going.

Identity-Based Goals: The More Durable Alternative

Research on behaviour change increasingly supports a different view. Instead of “I want to lose weight,” the goal becomes “I am becoming someone who moves their body regularly.” Instead of “I want to eat better,” it becomes “I am someone who cooks a healthy meal most evenings.”
This small shift matters because identity is more stable than motivation. When your goal is tied to who you are becoming rather than a number you are chasing, every small action reinforces that identity, even imperfect action. You did not finish your run today, but you got your shoes on and went outside. That is still evidence of who you are becoming.

Start Small, But Start Specifically

You might want to go all out, but you don’t need to. Forget about massive changes.

Break down your big health goals. For example, you may want to lose some weight or get fit.  You can break it down into smaller steps like.

• Reducing your food one portion at a time 
• Or walking 20 minutes a day 

You might think they’re too small. But they’re not. 

Soon, they’ll start to make a difference in your health. Plus, they’re less overwhelming, which can be helpful for newbies.

Prepare for obstacles

Apply the “even if” mindset to your goals. It’s a great way to set realistic health goals, because things can happen. If you plan your health goals around a stress-free life, you’re not going to like how it goes.

• You might get into an argument with your bae 
• Your parents or siblings might annoy you (big time)
• Work might get harder 
• Random issues might come up 
• The weather can be unpredictable 

But, when you plan for any possible obstacle, it’ll help you stay prepared. 

Don’t just say “I’ll go to the gym” 

Try “even if it starts raining today, and I can’t go to the gym, I’ll workout at home”

Or “even if my mood is bad, I’ll still do some standing planks today”

Ditch perfection if you want to set realistic health goals

Missed a day. Ate something you did not plan to. Went a week without exercising. These are not failures, they are normal parts of a long process. Pick up exactly where you left off. The goal is not to have a flawless record. It is becoming someone who keeps returning to the things that are good for them, even after interruption.

Forget about the end results focus on the habits you’re building 

For example, don’t obsess over getting abs or that they aren’t showing yet. Or the numbers on the scale that aren’t changing. Instead focus on the habits that will take you there. 

Things like,

• Drinking plenty of water 
• Sleeping earlier than you normally do 
• Covering more steps a day 
• Showing up to your workouts 

Try to be consistent with your habits, and things will soon change. 

Set health goals but make them fun too

Your health goals shouldn’t feel like “some thing to be done”. Or a chore. 

It can be enjoyable too. Do you like,

• Dancing?
• Swimming?
• Playing sports?
• Cleaning?
• Or even cooking?

Then do it. They are good ways to stay active, and not be sedentary. And, if you’re having fun while doing it, you will more likely stick to it. 

Also, things like:

• Playing music while working out 

• Doing squats while you watch TV

• Walking around while chatting on your phone 

Are ways to keep your body moving, even when you’re not in “workout mode”. 

Don’t compare yourself 

Everyone’s starting point. Bodies are different, everyone has different life circumstances. If you compare yourself, it either creates pressure that leads to burnout, or false reassurance that leads to complacency. Focus on your own trajectory, like where you were three months ago versus now.