Part 1: Connect to Your Values

Long-term weight loss goal

For my height, a weight of _______ lbs. would put me within a healthy BMI range. After subtracting this weight from my current weight, I know I need to lose _______ lbs. (See BMI chart for an estimate of your healthy weight range.)

Short-term weight loss goal

My current weight (_______) x 0.10 (10%) = _______

To lose 10% of my current weight, I would need to lose _______ lbs.

A gradual weight loss of 1 to 2 pounds a week may be healthy. However, weight loss does not occur at a constant rate. Losing weight too quickly can be stressful for your system and can make it easier to re-gain lost weight. Also, losing weight very quickly, as well as repeated bouts of losing and gaining weight, increases the risks of gallstones.

When should I weigh myself?

There is no perfect answer. In general, you should weigh yourself without clothes at the same time of day (e.g., in the morning when you first wake up). Weigh yourself once a week to get a good idea about what direction your weight is going.

You can also assess how your clothes fit, especially structured clothes like jeans or suit jackets. Even when overall weight is unchanged, your body composition may have improved. Lean body mass, especially muscle, takes up less space than fat tissue. Building lean body mass and reducing fat mass is important to overall health and will help you manage your weight over time.