I've gained some weight recently.

Not just weight, but fat ☹️

Unless you're blessed with a rocketship metabolism, you've probably been there too—or maybe you're going through it now.

So, like any reasonable person, I’ve decided to shed some of that excess fat.

My workout routine has been pretty consistent, so I’m pretty certain the culprit has been my eating habits.

It all started last month when I added an extra football session to my week. The sessions were intense, so I started eating more on game days and the days after to recover.

I only managed two of those extra sessions before dropping out because I couldn’t figure out how to fit them into my schedule without completely exhausting myself.

But what I didn't stop was the extra food I was eating. Basically, I kept eating extra on the days I was supposed to play, on the days after, and on pretty much every other day too.

Textbook weight gain mistake 🤦🏻😅

The solution is simple: I’m going back to intermittent fasting. By skipping breakfast, I'm hoping my daily calorie intake will drop to around two-thirds (or maybe 75%) of what I was originally eating.

It took a few weeks to gain this extra weight, so I know it’ll take just as long—if not longer—to see results.

Now, did you notice something important I left out from all the above?

I didn’t set a weight goal - or even a specific amount of fat to lose.

And that was on purpose.

I think setting super-specific goals, especially ones tied to numbers, can make you miserable.

Yes, you should have clarity about what you want; otherwise, you’ll end up running in circles like a headless chicken.

But adding precise numbers is just going to add unnecessary stress.

Instead of a fixed weight goal, I work within a weight range. And even that range is pretty loose because I define it based on how I feel and not within a set of numbers. It's pretty meta, I know.

For example, back in May-June, I knew I was underweight. Work was insanely stressful and my body reacts to stress by shedding weight like crazy.

And now, I know I’m overweight because, well, I’ve been eating too much.

I can spot these shifts easily because I’ve been working out for years. My experience lets me intuitively know when my body is in the right range and when it’s not.

But, you don’t need years of experience to benefit from this approach.

Start by setting a range you’d like to work toward—not a specific number, just a healthy zone that feels achievable for you.

In fact, do this with all your goals:

• Mental health: Instead of telling yourself you’ll journal or meditate every single day, aim for a range—maybe 3 to 5 times a week. Some weeks, it might be more. Others, a little less. The key is to not obsess about the actual number
• Physical health: Don’t force yourself to stick to rigid workout schedules like “exactly 1 hour a day.” Instead, aim for 3 to 5 workouts per week, each lasting anywhere between 20 to 60 minutes. That way, you’re prioritising exercise but leaving room for flexibility
• Productivity: Rather than forcing yourself to “work for 8 focused hours daily,” aim to hit a range of deep work blocks, like 2 to 4 sessions of focused, meaningful work that moves the needle.

Since I'm using a range for my new weight goals, I don't need to depend on specifics.

I don't need a weighing scale to check what my weight is, and I don't need to take complicated body fat percentage measurements - I just know my range and I work towards that.

While this can be pretty hard if you're inexperienced, trust me that setting ranges for your goals will help you understand your limitations and capabilities better and not get bogged down by inflexible, black & white thinking.

Now, let me tell you the best part about setting goals within a range instead of tying them to specifics 🤤

I get to 'achieve' my goals for most of the time throughout the year.

Because I don’t have to hit specific numbers, I can stay within my target range for most of the year—and that’s really motivating.

I get to feel like I’m “achieving” my goals most of the time which creates a positive loop.

The more I stay in my range, the better I feel. The better I feel, the easier it is to keep going. It’s like a flywheel of motivation that builds on itself, compounding over time.

And this is how I apply it to other areas of my life, too:

• Mental health: I journal every morning and night, but I give myself a range for what I write about. Some days, it’s a long reflection. Other days, it’s just a couple of lines. This takes the stress away from journalling and keeps me consistent.
• Physical health: I aim for 2 to 5 workouts a week. Each workout is roughly the same in structure and intensity, which makes it easy to show up without overthinking.
• Productivity: I write these daily emails, but I’m not locked into a specific word count or topic. I get to decide what feels right for that day.

The beauty of this approach is that it removes the pressure of perfection.

I’m still showing up. I’m still making progress. But I’m doing it in a way that keeps me motivated and avoids burnout.

Obviously, your goals will be different from mine, and that's totally fine.

Remember, you get to decide the ranges that work for you. There’s no pressure to hit a specific number every time.

You get to define what your “minimum bar” for good looks like and what your ceiling could be. If your range starts out small or feels “low,” that’s completely fine because you can always move the goalposts as you grow more confident and capable.

The beauty of using a range is that it allows you to work within your means. It gives you breathing room to adjust for the unpredictable, day-to-day changes of life. Some days you’ll be closer to the minimum, other days you’ll hit the higher end. Either way, you’re still moving forward.

Let’s pull it all together with these key points:

1. Set ranges, not rigid goals. Ranges give you flexibility, keep you motivated, and prevent burnout.
2. You define what “good enough” looks like. Start with a manageable range, and adjust as you grow more confident.
3. Progress isn’t all-or-nothing. Some days you’ll hit the lower end, other days the higher—but you’re still moving forward.
4. Consistency is easier when the pressure’s off. You’re not chasing perfection—you’re building habits that last.

I'll see you again tomorrow!

Nicholas Ng