Whether you simply want to lose weight or tackle a variety of health concerns – setting wellness goals is a great way to support a healthy lifestyle. 

Wellness means different things to different people – but you can break it down into three core elements:

  •  Nutrition: You need to provide your mind and body with the right fuel.
  •  Exercise: Regular physical activity prevents health problems, boosts energy, and can help reduce stress.
  •  Mental Health: Maintaining your emotional, psychological and social well-being affects how you handle stress, relate to others, and make healthy choices.  

For the purposes of this blog, we’ll focus on that first element: nutrition. Because when your body receives the right fuel, you won’t just lose weight. You’ll also:

  • Feel more energized
  • Sleep better
  • Get glowing skin
  • Improve digestion
  • Reduce cravings

So, how do we create sustainable goals? How do we change our ingrained habits and stick to our goals in the face of temptation? We have a few tips to help you get started.


You can’t reach your goals if you never define what they are. Just saying that you want to “be healthy” or “lose some weight” isn’t going to cut it. Dig deeper. What does being healthy mean to you? Why do you want to lose weight? 

Think about your ideal future self and write down some actionable goals, such as:

  •  Reduce cravings and snacking between meals
  •  Learn which foods leave me feeling full and energized
  •  Improve my bloodwork
  •  Correct hormonal imbalances

Once you know what you’re working toward, you can start planning how you’ll get there. Set yourself up for success by breaking each goal down into manageable steps. Only then are you ready to start making changes to your lifestyle.


There’s no shortage of fad diets, gadgets and gizmos, and diet foods on the market that claim to help you lose weight. But the fact is that there’s no one-size-fits-all approach to sustainable weight loss. If you want to take control of your health you need a plan designed for one: you.

If you want to break your bad habits and make a real change, you need a plan you can stick to. Don’t think about it as a diet. You want to develop healthy eating habits. It’s important your plan is not so restrictive that it cuts out whole food groups, otherwise you could miss out on essential nutrients. 

Think about what works for you. How much do you think you would realistically spend on food? How are your cooking skills? What do you like to eat? If you want to see a lasting impact, it’s important to be realistic about what you can and can’t do.


We’ve all heard the popular maxim that weight loss is as simple as burning more calories than you consume. On the surface, it sounds like common sense – or maybe the secret to how your grandmother managed her figure. But research suggests that weight loss is far more complex.

Counting calories or simply reducing your portion sizes puts all food on the same playing field. It doesn’t take the digestion process into account. Foods affect hormones in different ways. For example, 100 calories of protein will send messages to the brain to keep us full and produce a much smaller insulin response than 100 calories of candy. 

Highly restrictive diets can also lead to unhealthy food obsessions, weight loss plateaus and the development of an eating disorder. Remember, your goal is not a short-term diet – but a healthy, sustainable relationship with food that helps you achieve your goals.


It’s great to set high goals, but keep in mind that lifestyle changes take time – they do not happen overnight. The same thing is true with weight loss. A “quick fix” most likely gets you right back to where you started and sometimes in an even worse position. Remember, weight loss is a hormonal issue. It takes time for our hormones to stabilize and our bodies to drop the weight. Having realistic expectations from the start helps set you up for success on the way to reaching your health goals.


If you live with someone, getting their support is critical. Share your goals with them and ask for help if you need extra support to continue making healthy choices.

Group support also works well for some people. MealMD has a growing community of people sharing their progress and meal reviews – but you can also reach out to friends or family. You might even talk to your nurse or GP to see if there’s a local group in your area devoted to making healthy lifestyle choices.

Finally, working with a doctor or health coach can help you build a plan that works for you. Our coaches offer virtual sessions and in-person meetings to provide you with 100% support and accountability throughout your weight loss journey. When it comes to sustainable weight loss, slow and steady wins the race. You need to set goals and make an action plan that suits your lifestyle. Support and accountability also play a huge role in your success. 

If you’re ready to make a change, we’ll be there to support you every step of the way. Sign up today, and learn why MealMD is the perfect weight loss solution.