Body Weight Planner

The Body Weight Planner allows users to make personalized calorie and physical activity plans to reach a goal weight within a specific time period and to maintain it afterwards.

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Choosing a Safe & Successful Weight-loss Program

If you’ve been thinking about trying a weight-loss program, you’re not alone. Nearly 3 in 4 U.S. adults (73%) have overweight or obesity, and many would like to lose excess weight.¹

A number of these programs are advertised on social media, the internet, magazines, and other media. But are they safe? And will they work for you?

Here are some tips on how to choose a weight-loss program that may help you lose weight safely. You’ll also learn how to talk with a health care professional about your weight and what questions to ask program staff before you decide to join a weight-loss program.

What is a weight-loss program?

A weight-loss program is more than a book or app that promises to help you lose weight. It is a formal program that gives you ongoing guidance and support to build healthy lifestyle habits that may promote weight loss.² The program should include

• a healthy, reduced-calorie eating and drinking plan
• a plan for increasing physical activity if appropriate
• guidance and support for adopting these lifestyle habits
• a plan for keeping the weight off

Is a weight-loss program a good option for me?

If you have overweight or obesity, losing weight may prevent or reduce weight-related problems, such as high blood pressure, heart disease, and diabetes. Losing weight may also improve your quality of life. Ask your health care professional about safe and effective ways to lose weight.

Talk with your health care professional about your weight

Talking with a health care professional about your weight is an important first step. Sometimes, health care professionals may not address issues such as the benefits of choosing healthy food and drinks, physical activity, and weight during a general office visit. You may need to bring up these issues yourself.

If you feel uneasy talking about your weight, practice talking about your concerns before your office visit and bring your questions with you. Sample questions can include

• “Am I at a healthy weight?”
• “How is my weight affecting my health?”
• “Will losing weight improve my general health, as well as specific health problems I have?”

During your visit, your health care professional may

• ask you about your eating, drinking, and physical activity habits
• measure your body mass index (BMI) and other health factors to find out if you are at a healthy weight
• review any medical problems you have and medicines or dietary supplements you take to see whether they may be affecting your weight or your ability to lose weight

Ask about safe and effective ways to lose weight

If your health care professional advises you to lose weight, ask about safe and effective ways to do so. For many adults, treating overweight and obesity starts with lifestyle changes. Your health care professional may work with you to develop a weight-loss program tailored to your needs and preferences. They may also refer you to a registered dietitian or a specific program. If you already have a weight-loss program in mind, ask your health care professional if the program may be a good fit for you.

Overweight and obesity may also be treated with weight-loss medicines and weight-loss surgery, also called metabolic and bariatric surgery. Health care professionals most often recommend lifestyle changes along with medicines or surgery. Ask your health care professional whether you should consider these options.

What should I look for in a weight-loss program?

Successful weight-loss programs promote healthy behaviors that may help you lose weight safely and keep the weight off.

Check for these features in any weight-loss program you are thinking about trying.

Realistic weight-loss goals

Successful weight-loss programs help you set realistic goals for weight loss. Experts recommend an initial weight-loss goal of 5% to 10% of your starting weight within 6 months.² For example, if you weigh 200 pounds, your goal may be to lose about 10 pounds in the first 6 months.

A healthy eating plan that is low in calories

Successful weight-loss programs provide guidance and support for adopting a healthy eating plan that is low in calories. Although studies suggest that different eating and drinking plans may promote weight loss, some plans may be better suited for you than others.³ The best plan is one that is backed by science and is tailored to your health, cultural needs and preferences, and values—so you can stick with it over the long term.

Physical activity plan

The weight-loss program should include a plan for getting regular physical activity. The amount and type of activity will depend on your personal health and ability. Over time, some people may work up to 150 minutes or more per week of aerobic activities—activities that make you breathe harder and make your heart beat faster.² Although increased physical activity may not have a big impact on your weight loss, it has important health benefits that are independent of weight loss itself. Physical activity may also help you keep off any weight you lose.

Guidance and support for adopting healthy habits

Successful weight-loss programs help you set specific goals for adopting healthy lifestyle habits and tracking your progress.²

The program should provide^3,4,5

• counseling on how to develop and stick with healthier lifestyle habits, including how to set goals, address barriers, and overcome setbacks
• support for monitoring your eating, drinking, sleep, and physical activity every day and for checking your weight every week
• regular feedback, monitoring, and support throughout the program—either in person, by phone, online, or using a combination of these approaches
• the option of social support from a group

A plan for keeping the weight off

Maintaining weight loss can be hard. Sticking with your new lifestyle habits is key to long-term success. Strategies that may help prevent weight regain include³

• following an eating plan appropriate for your new weight
• getting 150 to 300 minutes or more of physical activity per week⁶
• monitoring your weight at least once a week

Look for a program that will give ongoing support, such as counseling sessions, for keeping the weight off.