How to lose weight the healthy way 

If you want to lose weight, you’re far from alone. In fact, more than half of American adults say they want to do the same. This desire for weight loss comes as no surprise considering more than 70% of Americans are overweight or obese.

Before focusing on how to lose weight, it helps to take a step back and think about what a healthy weight means for you.

What is a healthy weight?

It’s easy to get caught up in a “goal number,” but there isn’t one perfect weight that works for everyone.

“There’s no such thing as an ideal weight-loss goal,” says Deanna Ward, M.D., a family and internal medicine doctor with Sutter. “It’s very individual from person to person.”

Your genetics, body type, medical history and lifestyle all play a role. Even changes over time — like aging, shifts in muscle mass or hormones — can affect your weight, sometimes without major changes in diet or activity.

That’s why a healthy weight is less about hitting a specific number and more about how your body feels and functions.

The role of body mass index

When you’re thinking about weight, your provider may use body mass index, or BMI, as a starting point for discussion. BMI is a simple calculation based on your height and weight that can help estimate body fat.

It’s one useful tool, but it doesn’t tell the whole story. BMI doesn’t account for things like muscle mass, body composition or where your body stores fat.

Instead of focusing on BMI alone, it’s best to look at it as one piece of a bigger picture that includes your overall health and lifestyle.

Why body shape matters

Where your body carries weight can also affect your health.

People who carry more weight around their midsection — sometimes called an “apple shape” — tend to have a higher risk for conditions like heart disease and Type 2 diabetes than those who carry weight in their hips and thighs.

That’s because abdominal fat, known as visceral fat, surrounds important organs like the liver and heart. Over time, it can affect how those organs function.

Because BMI doesn’t capture this, providers often look at waist measurements as another way to assess risk.

In general, a waist measurement above 35 inches for women or 40 inches for men may signal higher health risks.

The importance of lifestyle

Your daily habits matter just as much — if not more — than the number on the scale.

“Fitness counts,” says Ward. What you do each day — how you move, eat, sleep and manage stress — plays a major role in your health.

Two people can have the same weight but very different health profiles depending on their habits.

If your weight is making it harder to move, lowering your energy or affecting your overall well-being, it may be a sign that it’s time to make some changes. And you don’t have to do it all at once.

How to lose weight

There’s no one-size-fits-all plan — but there are some simple, sustainable habits that can help you get started:

• Eat more whole foods. You might find that an anti-inflammatory or Mediterranean diet work well for you. But to keep things simple, stick with whole foods. Think: as little as possible that comes in a box, bag or can. Instead, choose lean meats, vegetables, fruit, nuts, seeds and whole grains.
• Manage stress. Long-term stress releases hormones that contribute to weight gain. So, learning how to manage your stress — whether through meditation, movement, deep breathing or other methods — is key.
• Move every day. Are strength-training programs and spin classes great? Sure. But if you’re just getting started, a simple daily walk is a great place to start. You can add more intense exercise and strength training once you start moving.
• Sleep. Your body repairs when you sleep, and this matters. Research shows that more sleep is associated with lower risk of obesity.

Start with these basics, and then, to keep your momentum going, check out these other great tips on how to lose weight.