How To Set Healthy Weight Loss Goals - Levity

At Levity we know that it can be difficult to know where to start when setting weight loss goals. In this article our experts explain how to set your target weight, target BMI and target waist measurement in a healthy and sustainable way.

Why weight loss goals are important

Goals are an important part of your weight loss journey because studies show that people who set targets are 10 times more likely to be at least 10% lighter at 12 months [1]. Goals also help you stay motivated because they provide a structure for you to track your progress accurately and continually move towards better health. 

The team at Levity recommends setting a few different types of weight loss goals including a healthy target weight, waist measurement and BMI. Below we outline how to calculate these numbers as well as how to turn them into actionable goals.

What is BMI?

BMI, or body mass index is a calculation used by healthcare professionals around the world to estimate body fat percentage and determine if someone is within a healthy weight range for their height. [2]

There are four main categories that people fall into based on their BMI calculation: underweight, healthy weight, overweight, and obese. BMI is an important tool because it provides insight into your overall health and risk factors for certain diseases. A higher BMI is associated with an increased risk of developing conditions such as heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer. [2]

Ethnicity also plays an important role in determining your BMI risk profile due to variations in body composition, fat distribution, and metabolic factors. For instance, research shows that people of Asian descent have a higher risk of developing type 2 diabetes and cardiovascular disease at lower BMIs due to higher body fat percentages and abdominal obesity. As a result China and Japan define overweight as a BMI of 24 or higher and obesity a BMI of 28 or higher and in India, overweight is defined as a BMI of 23 or higher, and obesity, a BMI of 27 or higher. [3] When you calculate your BMI using the method outlined below you’ll have the opportunity to select your ethnicity and it will be taken into consideration.

How to calculate BMI

Calculating your BMI is a simple process that requires only your weight and height. To determine your BMI you need to divide your weight in kilograms by your height in metres squared. You can then cross-reference this result with a BMI chart that outlines the various weight categories, you can determine where you fall. [4]

We recommend using the NHS BMI calculator to make sure your results are accurate.

Using your BMI to set weight loss goals

Now that you’ve calculated your BMI using the NHS BMI calculator you can use the “What your result means” to find out what the best weight range for your height is and set your target weight.

Remember, you don’t need to set your target weight at the bottom of the healthy BMI range and you can always revise your goals once you start to make progress on your journey.

Why waist measurements matter for weight loss

When it comes to weight loss and overall health, your waist size is also an important factor to consider.

We actually carry several different types of fat around our waist, including subcutaneous fat and visceral fat. Subcutaneous fat refers to the fat that you can see and feel just below the skin whereas visceral fat refers to fat that you can’t see because it surrounds your organs and too much of it can lead to serious health issues such as diabetes, heart disease and stroke. [5]

So, while it is essential to maintain a healthy weight and body mass index (BMI), focusing on reducing your waist measurement is equally important for reducing your risk of heart disease and improving your overall health. [6]

How to measure your waist circumference:

1. Use the Right Tools: Use a flexible tape measure that is not elastic. Make sure the tape measure is long enough to wrap around your waist comfortably.
2. Dress Appropriately: Remove any bulky clothing that could add extra padding around your abdomen. It's best to measure your waist while wearing lightweight clothing or directly on your skin.
3. Stand Up Straight: Stand up straight with your feet together. Relax your stomach muscles and avoid sucking in your stomach.
4. The correct spot to measure your waist circumference, is halfway between your lowest rib and the top of your hip bone. This point is typically in line with your belly button.
5. Measure: Wrap the tape measure around your waist at the designated spot. Make sure the tape is snug but not tight against your skin. Ensure the tape measure is parallel to the floor for an accurate measurement.
6. Breathe Out: Take a normal breath and exhale gently. Measuring your waist circumference while exhaling can provide a more accurate measurement.
7. Record the Measurement: Once you have wrapped the tape measure around your waist and obtained a reading, record the measurement in either inches or centimetres.

The British Heart Foundation (BHF) also has a helpful video about how to correctly take your waist measurement.

Setting a healthy waist measurement goal

Once you’ve taken your waist measurement, our Levity experts recommend using the British Heart Foundation (BHF) waist measurement calculator to help you figure out what a healthy waist measurement is for you. 

Setting SMART weight loss goals

Now that you’ve calculated your target weight, waist measurement and BMI, it’s time to set SMART goals that will allow you to achieve them.

The SMART in the SMART goal framework stands for specific, Measurable, Achievable, Relevant, and Time-bound objectives.Begin by clearly defining the amount of weight you aim to lose (Specific) and use metrics like pounds or kilograms to track your progress (Measurable). Ensure your goal is realistic considering your lifestyle and health (Achievable), and align it with your broader health and fitness objectives (Relevant). [7]

If we apply this framework and example of a weight loss goal could be, “I will lose 20 kilograms  in the next 12 months by taking my weight loss medication as prescribed, exercising for at least 30 minutes five days a week and eating in a calorie deficit while increasing my protein intake.”

Whilst having a long term weight loss goal is important, it’s also important to set and celebrate reaching smaller milestones along the way to sustain motivation. For example, a goal of losing 5kg in 10 weeks can be broken down into two smaller milestones of losing 2.5kg in 5 weeks.

Tracking progress is an important part of any weight loss journey. We recommend tracking your body weight and waist measurements once a week and taking progress photos once a month or when required for your treatment check-ins.

It’s also important to plan for setbacks when you are setting goals because they are normal and can happen to anyone. We recommend building some flexibility into your goals so that you can continue without getting too discouraged. For example if you are aiming to go for a walk in the morning before work but you wake up late you can still achieve the goal by going at night rather than counting it as a failure.

Finally, Levity’s clinical team is here to support you in setting and achieving your weight loss goals. If you have any questions or concerns don’t hesitate to contact us.

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References:

[1] Avery A, Langley-Evans SC, Harrington M, Swift JA. Setting targets leads to greater long-term weight losses and “unrealistic” targets increase the effect in a large community-based commercial weight management group. Journal of Human Nutrition and Dietetics [Internet]. 2016 Jun 14;29(6):687–96. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111772/

[2] NHS. Obesity [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/obesity/

[3] Boston 677 HA, Ma 02115 +1495‑1000. Ethnic Differences in BMI and Disease Risk [Internet]. Obesity Prevention Source. 2012. Available from: https://www.hsph.harvard.edu/obesity-prevention-source/ethnic-differences-in-bmi-and-disease-risk/#:~:text=When%20compared%20to%20white%20Europeans

[4] National Health Service. Calculate your body mass index (BMI) for adults - NHS [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults

[5] Harvard Health Publishing. Abdominal fat and what to do about it - Harvard Health [Internet]. Harvard Health. Harvard Health; 2015. Available from: https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it

[6] McGrath E. Measuring your waist [Internet]. Bhf.org.uk. British Heart Foundation; 2019. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/measuring-your-waist

[7] Boogaard K. How to write SMART goals [Internet]. Atlassian. 2023. Available from: https://www.atlassian.com/blog/productivity/how-to-write-smart-goals