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How to Set Realistic Fitness and Diet Goals for Long-Term Success


Two women performing side planks

Like most people, you probably have some goals you have set around training, diet, health and wellness. Maybe you've even taken the time to set SMART goals. But how long should it take to reach those goals?


A lot of it depends and varies person to person, but there is one thing that is guaranteed: it’s probably going to take longer than 3 months to achieve your goals related to your training and your diet.


When you see influencers and athletes, you are seeing an outcome. A destination. A result. You are not seeing the entire process or the journey that it took to get there.


You don’t see the years of lifting and conditioning that they have under their belt. 


You don’t see the months they spent at maintenance calories, not dieting.


You don’t see the multiple bulk phases they did where they put on body fat to grow some muscle.


You don’t see the hardships and struggles they went through during caloric deficits.


The reality is that what you see on social media or on tv shows years of insanely hard work—not just a few months of work.


Unfortunately, we are sold this idea that if we follow a 3 month template, all our hopes and dreams will come true.


For most, that’s not going to happen because that isn’t real life. I see this frequently in my office. Clients are committed to a plan and life happens. It's unavoidable. Within the first week of their commitment to their goals, someone will get sick, work will get hectic, there is a death in the family, it is an off week. So frustrating!


Often, when results are achieved in that short amount of time, they tend to not last in the long run because they weren’t achieved using sustainable methods that fit into the person’s lifestyle. Following a plan for 3 months with the hope it will solve all of your problems is a short term solution to a long term problem. A 3 month program, honestly, should be a helper to get you going or to help you learn to establish healthy habits. Sure, you will see results, but it will take more than 90 days to achieve your end result and see a lasting change.


It is crucial to understand and accept that achieving body recomposition, athletic performance goals, and clinical improvements require time, effort, and dedication. Resetting expectations regarding the timeline for these transformations is essential to avoid frustration and disappointment. Body recomposition, which involves simultaneously reducing body fat and building muscle, is a gradual process that demands consistency in training, nutrition, and recovery. Similarly, reaching athletic and performance goals necessitates persistent training, skill development, and mental resilience. When it comes to clinical improvements, whether related to physical health or medical conditions, patience and adherence to treatment plans are key. By acknowledging the realistic timeframes and efforts required for these pursuits, individuals can set themselves up for sustainable progress and long-term success.


It’s not going to happen in a few months.


It’s probably going to take a year or more and often longer than you expect.


This is why it’s important to focus on the journey rather than the outcome. When you shift your focus to the journey instead of fixating solely on the outcome, you open yourself up to a world of possibilities and growth. Embracing the journey allows you to appreciate the process, the learning curves, and the challenges that come your way. It enables you to develop resilience, patience, and a growth mindset as you navigate through the ups and downs of pursuing your goals.


It’s not the destination that ultimately matters. It’s how you got there and what you learned in the process. Consistency, dedication, and patience are key when working towards these goals. It is important to understand that progress may not always be linear, and setbacks are a natural part of the journey. By staying focused, staying adaptable, and seeking support when needed, individuals can increase their chances of successfully reaching their goals and maintaining a healthy lifestyle in the long run.


Give it time. Be patient. Put in the work.


All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.




Kelly Sherman, MS, NC, CGP, CPT, owner Provision Nutrition

Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!

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