Losing weight is an ambitious goal if you're overweight or obese. But it's an important goal for the future of your health. If you're nearing the end of your weight-loss journey, you may be wondering when is a realistic time to stop trying to lose weight. Understanding realistic goals can help you lose the appropriate amount of weight to stay healthy.
Healthy Weight
Knowing when to stop losing weight is all about knowing what a healthy weight range is for your body. Because this can be different for every person, it's important to talk to your doctor before starting any weight-loss, diet or exercise program. Your doctor can help you figure out a healthy weight range. From there, you can set an overall weight-loss goal, which will tell you at what point to stop trying to lose weight. Merely stopping your weight-loss when you feel like you look better in certain clothes or in front of the mirror might not get off all the weight you need to lose to be your healthiest.
Body Mass Index
An easy tool for figuring out a healthy weight for your body is the body mass index. The BMI is a number that represents the relationship of your weight to your height. Use a BMI calculator, such as the one online provided by the National Institutes of Health, to figure out your current BMI and what a healthy BMI would be for you. Keep in mind the limitations of the BMI. For example, if you have a more muscular build, the BMI may overestimate your body fat. It may also overestimate body fat in individuals such as the elderly who have lost muscle.
Setting Realistic Goals
Once you establish what a healthy weight range is with the help of your doctor, you can come up with a realistic goal for your weight loss. For example, if a healthy weight range for your body is between 135 and 140 lbs., and you weigh 185 lbs., your goal should be to lose at least 45 lbs. The second part of setting your goal is to come up with a realistic time frame. This will help you know how long it will take you to lose the weight. Plan on losing no more than 1 to 2 lbs. per week, the safest rate of weight loss, according to MedlinePlus. You would need to plan on your weight-loss journey to take at least 23 weeks if your goal was to lose 45 lbs.
Weight Maintenance
When it's time to stop losing weight, that doesn't mean you can just go back to your old habits. Sometimes maintaining your weight loss is just as difficult as losing the weight in the first place. You'll still need regular exercise --- the U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week for adults. You'll also need to know how many calories your body needs per day to maintain your current weight. Use a standard weight-loss maintenance calculator, such as the one provided by the Calorie Control Council, to figure out this number based on your current weight, height, age and daily physical activity.
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