Setting a Goal

The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what is a healthy weight for you.

Studies show that you can improve your health with just a small amount of weight loss. "We know that physical activity in combination with reduced calorie consumption can lead to the 5 to 10 percent weight loss necessary to achieve remission of the obesity-associated complications," says William Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity at the CDC. "Even these moderate weight losses can improve blood pressure and help control diabetes and high cholesterol in obese or overweight adults."

To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe, according to the Dietary Guidelines for Americans 2000. This can be achieved by decreasing the calories eaten or increasing the calories used by 250 to 1,000 calories per day, depending on current calorie intake. (Some people with serious health problems due to obesity may lose weight more rapidly under a doctor's supervision.) If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, see your health care professional before you begin a weight-loss program.