Setting Weight Loss Goals How Much

Experts recommend an average initial weight loss goal of 10 percent of body weight because research shows that this degree of weight loss is associated with significant improvements in cardiovascular risk factors and psychological well-being. This doesn't mean that further weight loss may not be beneficial: it may very well be, depending on your initial body mass. In the Diabetes Prevention Program, weight losses of 5 to 7 percent were associated with a 58 percent reduction in the development of diabetes.

But research also shows that obese individuals would find a 17 percent weight loss "disappointing," a 25 percent weight loss would be "acceptable," and a 37 percent weight loss would meet their "dream weight" expectations. Even when participants in a weight loss program were repeatedly counseled that a weight loss of 5 to 15 percent was a reasonable expectation, they still hoped for a weight loss of 25 percent. However, for most overweight or obese people, a 10 percent weight loss is achievable and will make a difference.

To figure out how many pounds you'll need to lose to meet your weight loss goal, multiply your weight by the percent you want to lose. Let's say Joanne, who weighs 250 pounds, wants to lose 5 percent of her body weight; she would multiply 250 by .05, which would be 12.5 pounds. For a 10 percent weight loss, she'd need to lose 25 pounds. For Joanne, a weight loss of 12.5 to 25 pounds would significantly improve her cardiovascular risk factors and reduce her risk of diabetes.

A person's weight loss goals are often based upon other personal considerations, such as appearance. As you set your weight loss expectations, keep in mind that the amount you need to lose to improve your health is probably different from (and likely less than) how much you'd need to lose to bring you to your pre, Calculate Your Own Weight Loss Goal_

My current weight is_pounds. To lose 5 percent of my body weight, I'd have to lose_pounds. To lose 7 percent, I'd have to lose_pounds. To lose 10 percent, I'd have to lose_pounds.

ferred weight. But, remember that you don't want to set your goals so high that you become discouraged and give up on a reasonable weight loss that will have important health benefits.

Using the Weight Loss Graph, (see Figure 8.1 on pages 112 and 113), record your current weight at the beginning (at week 0) and mark your 5 percent, 7 percent, and 10 percent weight loss targets at week 26. Draw a line connecting your current weight (before any weight loss) and your target weights so you can follow your rate of weight loss and see whether you're losing at a rate that will yield health improvements.

Natural Weight Loss

Natural Weight Loss

I already know two things about you. You are an intelligent person who has a weighty problem. I know that you are intelligent because you are seeking help to solve your problem and that is always the second step to solving a problem. The first one is acknowledging that there is, in fact, a problem that needs to be solved.

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