Harvard University Health Services

Healthy Weight Management

Is Weight Loss Necessary?
There are many tools to assess an individual’s ideal body weight range, including, weight for height, waist circumference, and the Body Mass Index (BMI). BMI, the most widely used tool, is a measure of your weight relative to your height. BMI is a tool used to estimate total body fat, which is related to the risk of disease and death.

If your BMI is less than 25 and you still want to lose weight, speak to your health care provider, and consider the reasons why you are trying to lose weight. If your weight is already in the normal BMI range (18.5 – 24.9), losing weight may place you at other health risks. It’s no surprise that most women are unhappy with their bodies when compared to ultra-thin models, and movie stars that represent <3% of the population. If you are reading fashion magazines, remember that most images are not real.

If you are preoccupied with your weight, shape, and your eating, use the self-screening questionnaire to assess problematic eating and body image issues.  It may be helpful to see your primary care physician to discuss your concerns and to ensure medical safety.  You may also wish to speak to a counselor or make an appointment with a nutritionist. Individual and group programs are also available throughout the school year to help individuals manage and cope with eating concerns.  Eating Concerns: A Self- Assessment

For people who are considered obese (BMI greater than or equal to 30), or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors for chronic diseases, such as coronary artery disease (CAD), the American Heart Association guidelines recommend weight loss.

Realistic Expectations
One of the first steps to weight-loss success is to evaluate how you feel, both physically and emotionally, and establish realistic goals. For example, if this is a particularly difficult semester academically, or you’re an athlete in your competitive season, it may not be the best or right time to make drastic changes focused on your weight.

If you are more than 20 pounds overweight, a realistic weight loss goal is to start with 10% of your current body weight. For example, if you are 5’6” tall and 160 pounds, aiming for 16 pounds is a good goal to start with. A realistic average weekly weight loss goal is 1⁄2 pound to 2 pounds per week.

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Disclaimer: The information provided on our website is not intended to diagnose or treat any health problem or disease. It is meant to support, not replace, the relationship that exists between an individual and his/her clinician.