You start to see health benefits when you lose as little as five to 10 percent of your starting weight, according to Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. A 10-percent loss can help lower your cholesterol and blood pressure, lower your risk of Type 2 diabetes, and increase your energy level. The initial success will also motivate you to continue toward your weight loss goals, says Miller-Kovach. (Ref. 1.) Another advantage of calculating loss by percentage, rather than pounds, is that it levels the playing field in weight-loss competitions, since those with more to lose shed pounds faster. You can easily determine your weight-loss percentage in just a few simple steps.
Instructions
1. Determine your healthy weight target based on your body mass index (BMI). A healthy BMI score ranges between 18.5 and 24.9. Consult NIH's online BMI table to determine your healthy weight range, and set goals accordingly. (Ref. 2, Res. 1.)
2. Set your first weight-loss goal at 10 percent of starting weight. Think of this initial goal in terms of the health benefits you'll gain. Multiply your starting weight by .10 to determine the number of pounds you'll need to lose for this initial goal. For example, a 180-pound person would need to lose 18 pounds to reach the 10-percent goal.
3. Determine your total pounds lost at each weigh-in by subtracting your current weight from your original weight.
4. Divide your total pounds lost by your original weight. For example, if your starting weight was 180 and you've lost 15 pounds, you divide 15 by 180.
5. Multiply your answer by 100. In the above example, weight-loss percentage would be eight percent. Once you reach your 10-percent goal, continue to set small, obtainable goals to keep you motivated. Use a weight log to track your progress over time.
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