Whether you're just starting out on your weight-loss journey or you've already tightened your belt a few holes, figuring out what percentage of your original weight you want to lose or have lost can be helpful. It gives you another benchmark to look at, and percentage increments can seem less daunting than a solid block of pounds.
Beginning Your Weight Loss
If you're overweight, losing even 10 percent of your body weight can help your blood pressure and cholesterol, and reduce your risk for heart disease. Figuring out 10 percent of your weight is easy: Take your weight and move the decimal point to the left one digit. If you weigh 210, 21 pounds is 10 percent. If you weigh 160, one-tenth of that is 16. The National Heart, Lung and Blood Institute advises that once you've lost your first 10 percent and managed to maintain your weight for a few months, you can start on the next 10 percent.
Well on Your Way
If you've already lost some weight and would like to figure out the percentage, use a mathematical formula. Simply divide the amount of weight you've lost by your starting weight. Move the decimal two places to the right to get the percentage. If you started out weighing 220 and you've lost 35 lbs., divide 35 by 220 for about 0.159. That equates to 15.9 percent of your starting weight.
Fat Loss Vs. Muscle Loss
It is important to lose weight slowly, and to exercise as part of the process. If you don't, you could lose as much muscle as fat -- if not more -- and that doesn't result in the good health that you are striving for. Eat lots of lean protein, and do some strength training as part of your program to keep from losing muscle mass.
Warnings
Always check with your doctor before you start a diet or exercise regimen. She can make sure that you are in good enough health to cut calories and start moving more, and can also confirm that your weight-loss goal is safe and reasonable.
Whether you want to lose 10 percent of your weight or 50 percent, keep an eye on how you're feeling. Getting to a healthier weight should give you more energy and make you feel better. If you are lethargic and tired, you might not be taking in enough calories, eating the wrong things or exercising too much.
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