Struggling to stick to your New Year’s resolutions? This week, the CSIRO launched new research into the power of personalised goal setting for weight loss. Here’s why CSIRO Total Wellbeing Dietitian Nicole Pritchard, believes there’s so much to dropping a few kilos than simply courting calories in/ calories out.
Is there anything more disheartening than falling short of a goal you’ve worked so hard for? It can make you question your efforts and wonder if it’s all worth it.
But what if the issue isn’t your determination – it’s the goal itself? According to new CSIRO research, that’s often the case.
The analysis shows that many of us set weight loss goals that are too ambitious, making them harder to achieve. In fact, of the 22,000 CSIRO Total Wellbeing Diet members, only three per cent of people reached their self-set goals.
In contrast, the number of people achieving their goals rose to 47% when they were working towards personalised (and realistic!) weight loss targets that were generated by the CSIRO Total Wellbeing Diet program and adjusted for factors including starting weight, age, gender, and lifestyle.
The snowball effect
What the research highlighted was the discrepancy between what people expect to achieve, and what is actually attainable. While most people are aiming to lose around 20kg, a more achievable goal is actually between 7 and 11 kg within 12 weeks.
A successful weight loss journey really does hinge upon having a realistic goal. One tailored specifically to you and your unique circumstances. Achieving these early wins builds your self-belief, generating that motivation to stay the course and reach even bigger milestones.
Stretching yourself
The analysis also highlighted the power of stretch goals – those slightly more ambitious, but still achievable targets – in driving greater early success.
For members of the CSIRO Total Wellbeing Diet, stretch goals that were personalised to their individual journeys helped them achieve significantly more weight loss in the first 12 weeks with many sustaining that progress over 12 months.
Stretch goals also proved especially effective for those with more weight to lose. Among members starting in the obese weight category, 20 per cent achieved their stretch goal, losing 12 kg in just 12 weeks. This was 4 kg more than those who achieved a standard, but still personalised, goal.
Goal setting success
In response to the findings, the CSIRO Total Wellbeing Diet has introduced My Journey – a new AI tool designed to help accelerate Australians’ ability to set, track, and achieve personalised weight loss goals with real-time guidance.
What is clear from the research is that goals aren’t just about weight loss. They’re about creating a rhythm of achievement. By utilising a tool such as My Journey, you can rest assured that your weight loss goals are tailored to your unique circumstances, giving you the best chance to succeed!
Tips for setting yourself up for weigh loss success in 2025
Trust the science
- There’s no one-size-fits-all approach. Personalised goals, like those generated by CSIRO’s Total Wellbeing Diet, consider your starting weight, age, gender, and lifestyle to set realistic yet challenging targets.
- Overly ambitious, self-set goals can be frustrating when they are not achievable. Work with tools like My Journey to ensure your goals are aligned with your capacity and lifestyle.
Start small for big wins
- Early momentum matters. Focus on achievable milestones that build confidence and motivation. Celebrating small victories creates a positive feedback loop that keeps you on track.
Embrace stretch goals
- Set and work towards more ambitious – but realistic – targets that are tailored to your circumstances, and push you a little more to see what’s possible.
Measure progress, not perfection
- Progress isn’t just about the scale. Track other indicators of health like energy levels, fitness milestones, and improved eating habits to stay motivated.
Focus on long-term habits
- Weight loss is not just about short-term wins but building sustainable habits. With the right guidance and a clear plan, you can maintain a healthy weight and lifestyle well into the future.
Don’t compare yourself to others
- Reflect on your own journey and goals often. Focus on the positives and your achievements and learn from your mistakes.
- No two people are the same, so no two weight loss journeys will be the same either.
Use the tools
- Weighing yourself regularly, using the meal plan, and tracking your food and drink intake are the three key behaviours that our research has shown to have the biggest impact on weight loss.
Nicole Pritchard is an Accredited Practising Dietitian and Exercise Physiologist with over 17 years of experience in the health industry, including corporate wellness, private health insurance as well as clinical dietetics, and is passionate about helping people develop lifelong habits and sustainable health changes.
She actively develops and delivers evidence-based health programs for weight and chronic disease management, skillfully translating scientific evidence for a general audience.
