Redefining Wellness: How to Set Meaningful Health Goals in 2024
I CHALLENGE YOU
In 2023, I gained 19 pounds. The year prior, I had been running a half marathon and lost 15 pounds, so I wasn’t completely surprised when I had gained it back. What did catch me off guard, however, was my response to the number on the scale.
Although the number may have changed, my confidence remained high. With pride, I must’ve told 5 of the closest people in my life about my weight gain. Even though gaining weight was not a goal of mine in 2023, I knew I had been working out hard, eating decently well, and leading a healthy lifestyle. Weight is just a measure, but my mental and physical prowess define my journey.
Embracing Change in the New Year
I share my story because it’s the start of the new year, a time where we all set new goals for how we want our year to go. One of the most common goals we all set is usually related to our physical health. “I want to get in the gym more,” “I want to eat healthier,” “I want to lose 10 pounds.” If you are anything like me, you’ve probably set a similar goal at one time or another. In the past, you may have hit those goals or you may have also started to work toward them and then developed an unhealthy obsession or completely ignored it. Heading into 2024, today I want to share my perspective on goal setting that allows me to overcome the negativity of stepping on the scale.
At a top level, the goals I set related to my physical health are SMART goals. Read more about SMART goals in my
past blog about goal setting. I ensure that the goals I create are not ones that I will fall off on after a vacation or a tough week. In 2023, my goals were not “stay below 170 pounds” but instead, my goals were to “do something active 5 days per week,” “cut out one unhealthy meal per week,” and “play sports at least 2 times per week.” Each of these goals had exact, time-bound numbers that I could track on a weekly basis that I felt would make me feel proud of my physical progress, no matter what the number on the scale would say.

Health Goal Achieved: I’ve been playing tennis 2+ times per week!
If I had just made my goal about a particular weight, then I know I would have just been fixated on a number. I would have consumed myself trying to hit that goal weight but not focused on the journey related to specific actions and stepping stones to get there. Weight is just a measure, but the true power comes from the mental and physical strength you develop from staying active and making progress. It is beneficial to create a top-level goal related to the amount of weight you might want to gain or lose, but it’s just as important to create daily, weekly, and monthly action steps that help you reach those goals. That’s what I do, and it’s what has always kept me proud of my progress.
Embrace Individuality
Another important mindset that helps keep me body positive, and proud of the number on the scale, is not comparing myself to societal standards of shape, size, and beauty. You’re perfect just the way you are—don’t let anyone tell you otherwise. Let’s end the standards and start all being more body positive. If you feel good about yourself, it shouldn’t matter what anyone else thinks. If you have some self-doubts, then that’s okay too! I am sometimes insecure about my body and myself, but never because society says I should be. When I have those feelings, I remind myself of my actions and keep working toward my progress!
Spreading Smiles in 2024
With the start of the New Year, it’s time to start spreading more smiles and remain proud of our progress. If you’re going to take anything from this blog and apply it toward your life, it’s that your physical goals go hand in hand with your mental goals. Some days you might wake up feeling on top of the world. Other days you might wake up feeling stiff and sad. To help you feel good about your progress every day, even on your worst days, I challenge you to follow this one goal in 2024:
“Whether it’s a walk, a run, bowling, or a full workout, complete a physical activity 5 days a week.”
Hold yourself accountable to get up and do some sort of physical activity! The health effects will be extremely beneficial and improve your body positivity. Happy New Year, Everyone!