After you’ve been able to stay at your weight (you have stopped gaining weight), you might want to begin planning other lifestyle changes you’d like to make.
Research shows that losing 1 to 2 lb. (0.5 to 1 kg) a week may be a realistic and safe amount; however, everyone loses weight at a different rate. A 5% to 10% weight loss over 6 months can help to lower your risk for many medical conditions.
To figure out 10% of your initial body weight, use the first 2 numbers of your weight. 5% would be half of that. For example:
- 10% of 220 lb. (100 kg) = 22 lb. (10 kg)
- 5% of 220 lb. (100 kg) = 11 lb. (5 kg)
Based on your calculations, what would be a healthy, realistic goal for you in the next 6 months? Write down your target and share it with your health providers and others who you feel can support you on your weight management journey.
Research also shows much healthier blood pressure, blood sugars, and cholesterol with a weight loss of 5% to 10%. Other health conditions (such as sleep apnea) may also improve.
Setting realistic goals and making realistic life choices will help you build the skills and confidence you may need to move forward. Once you’ve started to make some healthy choices to manage your weight, you’ll want to keep making those choices to help maintain your weight over time.
Something to think about ...
Ask yourself 2 questions:
If you wish to save the blank form or print your answers, refer to the
- Are the healthy choices I made or plan to make to lose weight something I can do for the rest of my life?
- Are those choices something I can possibly continue doing and still enjoy my life?