Health Tips and Resources

Small changes. Lasting results.

One of the best ways to take control of your health is to engage in healthy eating and exercise habits in a sustainable way. Below are tips and resources to help you with healthy eating and exercise habits that you can adapt to YOUR lifestyle.

A Practical Guide to Healthy Weight Management

Healthy weight management is about more than reaching a number on the scale. It is about building sustainable habits that support your long-term health.

Start with one or two realistic changes. Choose nutritious foods that fit your budget and preferences, create a reasonable calorie deficit when weight loss is appropriate, get enough protein for your needs, and stay active in ways that work for you.

If you have a chronic medical condition, take medications that affect weight or blood sugar, are older or frail, or have concerns about your nutritional status, consult your healthcare professional before starting a weight-loss plan. Your goals should be safe, realistic, and tailored to your health.

Reaching and maintaining a healthy weight can improve blood pressure, blood sugar, cholesterol, mobility, and overall health. You do not need a perfect diet or an intense exercise routine to get started. The most effective approach is to set realistic goals, make gradual changes, and build habits you can maintain.

This guide will help you estimate a healthy weight goal, understand how weight loss works, and make informed choices about food and nutrition.

Step 1: Calculate your Body Mass Index (BMI)

Body Mass Index, or BMI, is a screening tool that compares your weight with your height. It can help you understand whether your weight may be affecting your health.

How to calculate your BMI

  1. Visit the CDC Adult BMI Calculator.

  2. Enter your height and current weight.

  3. Select Calculate.

  4. Review your BMI result and weight category.

For most adults, BMI categories are:

  • Below 18.5: Underweight

  • 18.5–24.9: Healthy weight range

  • 25.0–29.9: Overweight

  • 30.0 or higher: Obesity

BMI is a screening tool, not a diagnosis. It does not directly measure body fat or distinguish fat from muscle. Your age, medical conditions, muscle mass, and overall health also matter.

Step 2: Estimate a healthy weight goal

A BMI of approximately 25 is a useful reference point for estimating a weight goal for many adults.

To estimate your target weight:

  1. Open the CDC Adult BMI Calculator.

  2. Enter your height.

  3. Adjust the weight until the BMI is approximately 25.

  4. Record the resulting weight as a reference point.

Your ideal goal may be different. You do not necessarily need to reach BMI 25 to benefit from weight loss. For some people, particularly older adults or those with frailty or complex medical conditions, a different goal may be more appropriate.

Start with a manageable milestone. Losing 5% of your starting weight can improve certain health measures, including blood pressure and blood sugar.

For example, if you weigh 200 pounds, losing 10 pounds represents a 5% weight reduction.

Step 3: Determine how much weight you want to lose

Subtract your estimated target weight from your current weight.

Example

  • Current weight: 220 pounds

  • Estimated target weight: 180 pounds

  • Difference: 40 pounds

Your estimated total weight loss goal would be 40 pounds.

Rather than focusing only on the final number, break your goal into smaller milestones. Losing the first 5–10 pounds can be a meaningful achievement.

Step 4: Set a realistic monthly goal

Gradual weight loss is generally easier to maintain than rapid weight loss.

For many adults, a commonly recommended pace is approximately 1–2 pounds per week, or roughly 4–8 pounds per month. Your appropriate rate may be slower depending on your health, starting weight, medications, and nutritional needs.

A reasonable starting goal for some people is around 4 pounds per month.

For example, if your goal is to lose 20 pounds and you average 4 pounds per month, it could take about five months.

Weight loss is rarely perfectly consistent. Your weight may fluctuate because of fluid changes, digestion, medications, and other factors. Focus on your overall trend rather than a single measurement.

Step 5: Understand your daily calorie needs

Calories are a measure of the energy you get from food and beverages. Your body uses energy to breathe, circulate blood, maintain body temperature, move, and perform everyday activities.

To lose weight, you generally need to maintain a calorie deficit—consuming fewer calories than your body uses over time.

For example, if your body uses approximately 2,400 calories per day to maintain your weight and you consume 1,900 calories, you would have an initial estimated deficit of 500 calories per day.

This is an illustration, not a recommended calorie target for everyone. Your actual needs depend on your age, height, weight, sex, activity level, health conditions, and other factors.

How to estimate your calorie target

  1. Visit the NIH Body Weight Planner.

  2. Enter your personal information and activity level.

  3. Choose a realistic weight goal and time frame.

  4. Review the estimated daily calorie intake.

  5. Discuss the result with your healthcare professional if you have medical conditions or are unsure whether the target is appropriate.

You can create a calorie deficit by eating smaller portions, choosing more filling foods, reducing high-calorie beverages, increasing physical activity, or combining these approaches.

Avoid extreme calorie restriction. Eating too little can make it difficult to get enough protein, vitamins, minerals, and other essential nutrients.

Your calorie needs also change as your weight changes, so review your plan periodically.

Step 6: Eat enough protein

Protein supports muscle maintenance, tissue repair, and other essential body functions. Getting enough protein can be particularly important while losing weight, when some loss of muscle may occur along with fat loss.

For generally healthy adults, the basic recommended dietary allowance is approximately 0.36 grams of protein per pound of body weight per day.

For example, a 150-pound adult would need approximately 54 grams of protein per day to meet this basic recommendation.

Some people may benefit from higher protein intake during weight loss, especially when combined with resistance exercise. Needs vary based on age, activity, total calorie intake, and health status.

Good sources of protein include:

  • Fish and seafood

  • Chicken and other lean meats

  • Eggs

  • Beans, peas, and lentils

  • Tofu and other soy foods

  • Plain yogurt and other dairy products

  • Nuts and seeds, in appropriate portions

Try including a protein source at meals and distributing your intake throughout the day.

Important: If you have chronic kidney disease or another condition that affects protein needs, ask your healthcare professional how much protein is appropriate for you. Do not automatically increase protein intake or start protein supplements without considering your medical needs.

Step 7: Build meals around nutritious foods

You do not have to eliminate carbohydrates or follow an expensive diet to improve your eating habits.

A practical starting point is to build balanced meals with:

  • Vegetables and fruit: Include a variety of colors and choose whole fruit more often than juice.

  • Whole grains: Consider oats, brown rice, and whole-grain bread.

  • Protein: Choose beans, fish, poultry, eggs, or other suitable sources.

  • Healthy fats: Use foods such as olive oil, nuts, and seeds in appropriate portions.

  • Water or unsweetened drinks: Reduce sugary beverages when possible.

Other useful habits include:

  • Comparing nutrition labels, especially serving size, calories, saturated fat, and sodium.

  • Planning meals and snacks before shopping.

  • Choosing frozen vegetables and fruit when fresh options are expensive or inconvenient.

  • Preparing more meals at home when practical.

  • Eating slowly and paying attention to hunger and fullness.

  • Limiting frequent consumption of highly processed foods and foods high in added sugars.

Your dietary needs may differ if you have diabetes, kidney disease, heart failure, food allergies, or other medical conditions. For example, some people with kidney disease need to adjust potassium, phosphorus, protein, or sodium intake. Ask your healthcare professional for individualized guidance.

Step 8: Add physical activity and track your progress

Physical activity supports cardiovascular health, strength, mobility, and weight management. You do not need to start with strenuous workouts.

Consider beginning with activities such as walking, gardening, cycling, or other movement you enjoy. Increase duration and intensity gradually as your fitness improves.

Strength-building activities can also help preserve muscle during weight loss. Choose activities appropriate for your abilities and medical conditions.

To monitor progress:

  • Weigh yourself regularly under similar conditions, if weighing is appropriate for you.

  • Look at trends over several weeks rather than day-to-day fluctuations.

  • Review your goals each month.

  • If your weight is not changing as expected, review portions, beverages, activity, and your calorie estimate.

  • Discuss persistent difficulty with your healthcare professional rather than resorting to extreme dieting.

If you experience persistent dizziness, unusual weakness, excessive fatigue, or unintended rapid weight loss, seek medical advice.

Helpful resources

These free resources offer additional guidance: