Work toward a weight that supports you
If excess weight affects your health, modest sustained loss can improve blood pressure and blood sugar.
The number, drawn
Even 5% weight loss can improve health when weight is above a healthy range
Why it matters
CDC notes that even a 5% weight reduction can improve health when weight is above a healthy range. Physical activity supports weight management and provides benefits even when the scale changes little. BMI is only one indicator, so goals should reflect your health, function and circumstances.
How to do it
- If weight is affecting your health, agree on a realistic goal with a qualified professional.
- Build repeatable activity into your week and protect time for sleep.
- Review progress over time using how you feel and function as well as weight.
- Seek structured support if your current approach is not helping.
Do not pursue intentional weight loss during pregnancy without specialist direction; seek tailored advice with frailty, an eating disorder history or unexplained weight change.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Write down why you want to change, such as more energy or protecting your heart, and put it where you will see it daily.
5 minutes
Note your usual sleep and movement, then choose one small habit to work on; leave weight loss targets for a discussion about what suits your health.
15 minutes
Prepare for a weight discussion: list your concerns, current medicines, previous approaches and one change you could sustain; ask about structured support.
A plan
Start with a health goal
- Stage 1: Identify what you want to improve in daily life and ask whether weight change is appropriate for you.
- Stage 2: Choose one or two realistic habits with support if needed, such as regular movement or enough sleep.
- Stage 3: Review what is manageable and how you feel and function; adjust the approach rather than pursuing rapid loss.
In real life
- Choose one repeatable habit, such as protecting bedtime, rather than changing your whole routine at once.
- Ask a qualified professional how your health, medicines and circumstances should shape a weight goal.
- Turn a vague goal like "exercise more" into "I will walk 15 minutes on 3 days this week".
Watch out for
- Common mistakeA rapid loss target can be hard to sustain, so agree on realistic goals and review habits as well as weight.
- Common mistakeAssuming everyone should lose weight is unsafe, so get tailored advice with pregnancy, frailty, an eating disorder history or unexplained weight change.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- CDC weight management guidance, current activity advice and adult BMI categories
- The number
- Even 5% weight loss can improve health when weight is above a healthy range (CDC, 2025)
- Tier 1 guidelineSteps for Losing WeightCDC, 2025
- Tier 1 guidelinePhysical Activity and Your Weight and HealthCDC, 2026
- Tier 1 guidelineAdult BMI CategoriesCDC, 2024
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.