How to know when you've reached your goal weight

How to know when you've reached your goal weight

When people want to lose weight, they often have a specific goal in mind. Maybe it's the weight you were in college, a prenatal weight, or something more arbitrary - a number that you think will make you happy. But those who are successful in achieving their weight loss goals often wonder when they are actually *done* with their weight loss. Is it when you reach that particular number goal? Is it when you fit into a certain pair of jeans? Is it when you're tired of thinking about your weight? Here's how nutritionists help their clients decide when it's time to go into maintenance mode—their perspective might surprise you.

Why your weight loss goal should be flexible

First things first: Dietitians, nutritionists, and other professionals don't really promote the idea of ​​a "goal weight" that comes in the form of a specific number. “People may have an idea of ​​what a goal weight should be for them, but it is usually unrealistic compared to the life they actually want to live, which is full of energy, vitality, and strength, or against the body shape and size they aspire to have,” says Emily Field, RD. For example, you may be proud of all the muscle you're building thanks to your dedicated strength sessions, but those gains could increase the number on the scale - even if you maintain healthy habits. In this case, your perceived goal weight may be in conflict with another goal that is important to you.

Additionally, sustainability is key and often an “ideal weight” based on a chart or weight from years ago is simply unsustainable. "The whole trick to losing weight is actually keeping it off, not losing it," says Brigitte Zeitlin, MPH, RD, CDN. Finally, research shows that many people who lose weight end up gaining some or all of the weight back. While it's not a foregone conclusion that this will happen after successful weight loss, setting a realistic goal can help prevent weight gain. "If you set a weight that's too unrealistic for your body, then even if you reach it, you'll never maintain it consistently, and it may even feel like torture because your body isn't designed to live with the number," says Zeitlin. So set a realistic goal weight with the help of a doctor and you'll likely reach it and stay there.

Plus, there's the fact that many people who successfully lose weight end up feeling great at a different number than expected. "I've worked with some clients who feel great after losing 10 pounds and decided they're happy with that rather than the initial 15 they wanted to lose," says Zeitlin. “Health is so much more than a number.” More recently, followers of the Health At Every Size (HAES) movement are advocating for a perspective that values ​​a holistic view of health and abandons the idea that health should be viewed through a weight-specific lens.

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The signs that you have reached a sustainable weight for you

So how do you know when you've reached that magical happy place that is your ideal weight? Although it varies from person to person, there are some general similarities you may notice. Here are the top signs that your body is at a happy weight that have nothing to do with the number on your scale.

Your doctor says you are healthy.

"Looking at medical numbers like blood pressure, resting heart rate, cholesterol and triglyceride levels can be big indicators of health, many times higher than the number on your scale," says registered dietitian Amanda Barnes, RDN. It's a big misconception that someone with a technically "overweight" BMI can't be healthy - and the formation of the BMI system has been influenced by racial and social biases. If your personal ideal weight happens to be a higher BMI and your doctor says you're in good metabolic health, that's totally fine—and perhaps a sign that you should adopt a HAES mentality.

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Your unscaled success measures improve.

These metrics can be pretty much anything you want, but it's important to have them so you know when you're getting closer to your goal, says Field. “I use a variety of assessments to track my clients’ progress,” she says. “We take body measurements, assess lifestyle changes, measure food quantity or total macronutrients over time and record improvement in athletic performance.” These are all specific, measurable ways to find out how you're doing with your weight loss. Body fat measurements can also be helpful. “I can never show clients incredible changes in body composition (gain in muscle mass and loss of fat). really seeing significant and drastic changes in scale weight,” says Field.

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Her energy is on point.

How your body feels as you go about your daily routine is also a helpful indicator of when you are nearing your goal. “For many, this is the weight of performing well in the physical activities they love, having consistently high levels of energy, sleeping well, and feeling resilient despite challenges and stressors,” says Field. So if you notice that you're not breathing as hard when you run your usual 5K, or if you feel like you could do more after an hour of cycling, it could be a sign that you've reached your ideal height.

You can keep your weight constant.

If your weight has remained consistent for a while and you feel like it's not difficult to keep it there, that's a pretty sure sign that you're in a good position. “You may have reached your ideal weight if maintaining it is effortless,” says Field. This usually means that you are able to eat in a way that makes sense for you and that leaves you mentally, physically, and emotionally satisfied.

Your diet plan has become uncomplicated.

“When you lose weight in a sustainable way, it impacts the way you plan your meals and think about your plate, which eventually feels like second nature,” says Zeitlin. This is also a good indicator that you can maintain your weight loss long-term. “Once the amount of vegetables on your plate comes to you naturally, it is a good mental sign that you have changed your lifestyle and achieved a good goal.” You may also find yourself practicing intuitive eating, a type of non-diet that teaches people to trust their body's signals—whether that's swapping your planned kale salad for a lunchtime sandwich with fries, or swapping in a vegetable-filled smoothie if it sounds delicious to you.

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You enjoy your lifestyle.

"It sounds simple, but I truly believe that your best weight is what you achieve when you are living the healthiest life you truly enjoy," says Field. That means if you like going to the gym five days a week but also want to eat pizza and beer with your friends once a week, your ideal weight is one where you can do both and feel good doing it. Because while it's important to maintain healthy habits, it's just as important to live your life.