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How to Set Healthy Fitness and Diet Goals

 December 7, 2023|  Aya Chawa

As 2024 approaches, many of us are setting New Year’s resolutions, with fitness and diet often being at the top of most of our lists. While the eagerness for positive change is admirable, setting realistic goals and establishing healthy and sustainable habits will last well beyond the first few weeks of the year

Time for a little self-reflection

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Before jumping into setting goals, reflect on your current lifestyle. What do your current habits look like? What aspects of your fitness and diet have room for improvement? Identifying those strengths and areas for growth is key to a solid foundation.

SMARTen up

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Now, you can move to setting SMART goals. Ensure your health goals are: specific, measurable, achievable, relevant, and time-specific.

Rather than a vague goal like “gain muscle,” opt for something like “gain 1kg in the next two months through regular resistance training and a nutritious diet.”

Start small

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Allow your body and mind to adapt to those changes gradually rather than overhauling your entire lifestyle overnight. Start with small goals such as adding a piece of fruit to your day or committing to 20-minute workouts twice a week.

Let’s make things interesting

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Diversify your workouts to keep things interesting and avoid boredom. Explore the different types of exercise and incorporate a mix of activities like strength training, yoga, and flexibility exercises into your routine.

Fuel up your body with the right food

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Nourish your body with nutrient-rich foods to enhance overall well-being. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.

Monitor your progress

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Finally, track your progress and be kind to yourself. Tracking your achievements will motivate you to stay on course. And remember that setbacks are a natural part of any journey.

If you veer off course, don’t be too hard on yourself. Instead, reassess and make necessary adjustments to continue moving forward.

It is an exciting and rewarding journey to a healthier you, so set SMART goals and keep a positive mindset. Here’s to a new year of growth, perseverance, and well-being!


 December 7, 2023 | Aya Chawa
Aya Chawa

About the Author

Aya joined Kcal in 2021, where she has been dedicatedly assisting Clients in optimising their performance through proper nutrition. As a certified Fitness Instructor and Personal Fitness Coach, she understands the importance of an active lifestyle in conjunction with a balanced and nutritious diet, both crucial for weight management and disease prevention. Aya obtained her bachelor’s degree in nutrition & Dietetics from Lebanese American University in Beirut, where she also minored in Food Science. During her academic journey, her passion for nutrition led her to work as a dietetic intern in Beirut. She firmly believes in the power of a holistic approach when it comes to wellness. By addressing the individual needs of each client, she tailors meal plans that not only enhance performance but also promote overall health and well-being.

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