How Much Weight Should I Lose?

By Lizzie Streit, MS, RDN, LD

Losing weight can seem like a daunting task. It’s normal to feel intimidated by the process, especially if you haven’t been successful in the past.

Some of those feelings may stem from thinking that you need to lose a lot of weight to reap any benefits. However, losing just 5% of total body weight can actually provide a ton of health benefits.

This article reviews the parameters for what is considered “significant weight loss” and the associated benefits.

What percentage weight loss provides benefits?

A loss of 5% of total body weight—about 10 pounds for a 200-pound person—is typically considered clinically significant weight loss. This is a relatively small amount of weight loss that’s more attainable than the drastic drop in pounds that some believe they need to achieve.

Research has linked many benefits to losing 5% of total body weight if you are overweight or obese. One study in overweight and obese individuals with type 2 diabetes found that modest weight loss, defined as 5% to <10%, experienced a drop in blood pressure and an increase in “good” HDL cholesterol. These benefits could translate to a reduced risk of heart disease and stroke.

Losing just 5% of body weight may also improve blood sugar control. In fact, this amount of weight loss has been found to improve insulin sensitivity in the liver and muscles and the function of pancreatic cells that produce insulin. Modest weight loss can therefore be very helpful for individuals with type 2 diabetes. Studies suggest it can also help those with prediabetes reduce their risk of developing diabetes in the future.

Many of the other benefits associated with weight loss, such as improved sleep and better mood, can come from a modest drop in pounds too. The positive outcomes of losing just 5% of body weight are pretty impressive!

Weight Loss Tips

If you are starting your weight loss journey, setting a goal of 5% weight loss is a great place to start. Diet and lifestyle changes, like those in the following list, can help you achieve this goal. Choose one or two changes at first to avoid getting overwhelmed and go from there.

  • Eat non-starchy vegetables at two meals per day, like a side salad with lunch and roasted broccoli with dinner

  • Walk for 20 minutes at your lunch break

  • Drink unsweetened and naturally flavored seltzer water instead of soda

  • Lift weights for 20 minutes twice per week

  • Eat a whole orange instead of drinking orange juice at breakfast

  • Include a protein source, like eggs, Greek yogurt, lean meats, beans, or nuts, at each meal

  • Devote an hour to meal prep over the weekend or sign up for a healthy meal prep delivery service

Note from Healthy For Life Meals: In a weight loss study funded by the National Institutes of Health, 7 of 10 study participants who ate Healthy For Life Meals successfully achieved this 5%, clinically significant weight loss. Get started on your journey to better health today with our fresh and healthy meal delivery service.

Stef Keegan