Reaching your ideal weight isn’t just about fitting into your favorite pair of jeans—it’s about improving your health, boosting your energy, and increasing your happiness. Setting a realistic and sustainable weight-loss goal is key to long-term success. Here’s how to determine your healthy target weight and take the first steps toward achieving it.
How to Set a Goal Weight
Many people base their target weight on how they felt or looked at a certain time, but it’s also essential to align your goals with improved health. Here are some tools and strategies to guide you:
1. Use BMI as a Starting Point
Body Mass Index (BMI) is a common measure of weight relative to height. A healthy BMI falls between 18.5 and 24.9, according to the CDC.
To calculate your healthy weight using BMI:
• Use a BMI calculator to determine your current BMI.
• Try a reverse BMI calculator to find a weight that aligns with the “healthy” range for your height.
Note: While BMI is a helpful guideline, it doesn’t account for body composition, muscle mass, or fat distribution. Discuss your target with a healthcare provider for a personalized plan.
2. Set Stepwise Goals
Breaking your weight-loss journey into manageable milestones makes it easier to stay motivated:
• Start by aiming to lose 10% of your starting weight. Research shows this level of weight loss can significantly improve your health by lowering the risk of chronic conditions like diabetes, high blood pressure, and heart disease.
Example Calculation:
• Starting weight: 250 lbs
• First goal: 250 lbs x 0.90 = 225 lbs
3. Focus on Sustainable Progress
The Academy of Nutrition and Dietetics recommends losing 1-2 pounds per week, which equates to a calorie deficit of 500-1,000 calories per day. This gradual pace helps preserve muscle mass, prevent excessive hunger, and establish habits you can maintain.
For those who find larger deficits difficult, aim for a more modest target of ¼ to ½ pound per week. This approach is ideal for individuals with lower activity levels, children, teens, or anyone who struggles with hunger on reduced calorie diets.
Why Gradual Weight Loss Works Best
Quick fixes often lead to losing water weight and lean tissue instead of fat, leaving you feeling hungry, irritable, and deprived. Gradual weight loss supports long-term success by:
• Encouraging sustainable lifestyle changes.
• Reducing feelings of deprivation.
• Supporting better energy levels and overall well-being.
Key Tip: Combine dietary changes with exercise for a more manageable calorie deficit. For example:
• Eat 250 fewer calories per day.
• Burn an additional 250 calories through activity.
Next Steps
Once you reach your first goal (e.g., losing 10% of your weight), set a new target. For example, aim for another 10 pounds of weight loss. This stepwise approach keeps your journey manageable and encourages consistent progress.