How Much Weight Should I Lose?
One of the most common questions I hear is: “What weight should I be at?”
Sure—we can plug your height into an “ideal weight” calculator. In fact, most patients who ask me this have already done that.
But here’s the problem: focusing on some “ideal weight” isn’t very helpful. For many people, it’s not realistic—and more importantly, it’s not even necessary to aim for that number to see meaningful improvements in health.
So instead of chasing a target on a chart, let’s talk about what really matters.
BMI: A Screening Tool, Not a Target
The Body Mass Index (BMI) is often used in healthcare, but it’s just that—a screening tool, not a perfect measure of health.
BMI doesn’t tell us about body composition, fat distribution, or muscle mass. And it definitely shouldn’t be your ultimate weight loss target. Instead, we need to think about weight in the context of health outcomes.
The Power of Percentages
Instead of focusing on a “goal weight,” research shows that the percentage of weight lost matters more. This will involve some math, but I promise it’s worth it.
5% weight loss → noticeable health improvements. Blood sugar, cholesterol, and blood pressure often start to improve.
10% weight loss → many conditions like diabetes, fatty liver disease, or hypertension may resolve or significantly improve. Some people are even able to reduce or stop medications.
15% or more → this level of loss can bring profound improvements, often transforming health and quality of life. Serious breathing conditions like obstructive sleep apnea (OSA) and obesity hypoventilation syndrome may improve dramatically, sometimes reducing or eliminating the need for CPAP or other interventions. Mobility can also change in life-altering ways—if you’ve been reliant on a cane or walker, shedding that weight may allow you to walk independently again.
Beyond the Scale
The number on the scale is only part of the story. Here are other meaningful ways to measure progress:
How you feel: more energy, better sleep, less joint pain.
Waist circumference: especially important because abdominal fat is strongly linked to metabolic health.
Body composition: if you have access, a DEXA scan or body composition scale can measure body fat percentage and lean mass.
Why “Enough” Never Feels Like Enough
Here’s something I see often: even after a tremendous achievement, many people still feel dissatisfied.
A patient may lose 100 pounds—an incredible transformation by any standard—and yet feel frustrated that they can’t lose the “last 15.”
Why does this happen?
Shifting expectations. At the start, losing even a few pounds feels exciting. But once that becomes your “new normal,” it no longer feels as dramatic. What was once a dream milestone quickly turns into “not good enough.”
The fading high. The joy and motivation that come with the first wave of weight loss eventually level out. Psychologists call this “hedonic adaptation”—our brains normalize our new situation, and the thrill wears off.
The moving goalpost. Culturally, we’re conditioned to believe there’s always more to fix. Even at a healthier, more functional weight, people often feel pressure to chase an ideal that may not even exist.
Reframing Success
The key is to recognize that this is normal. Almost everyone goes through this cycle. The trick is to pause and look at the bigger picture:
Compare where you are now to where you started, not just to an imagined “perfect weight.”
Focus on health wins: lower blood sugar, less joint pain, more energy.
Celebrate the function gains: climbing stairs without getting winded, playing with your dog, traveling more comfortably.
You don’t have to be at some arbitrary “final number” to claim success. In fact, the real success is building a healthier baseline—and learning to live well at it.
The Bottom Line
Weight loss isn’t about hitting a magic number.
It’s about reducing risk, improving how you feel, and supporting long-term health.
So instead of chasing a so-called “ideal weight,” focus on what matters most: feeling better, living healthier, and enjoying the new you.
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