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Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Choosing How Much to Lose and How Fast to Lose it [Read/Print full article]
Pacing Your Weight Loss
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Deciding how much weight to lose and how fast to lose it can be tricky. Most of us want to lose a lot and lose it fast. However, research shows that successful weight loss and maintenance requires slow and steady changes, rather than a quick fix.
Many people are unrealistic when it comes to weight loss goals. We sometimes want to choose our ideal weight, rather than a realistic healthy weight. We usually want the weight to disappear as soon as possible. Though we may be anxious to see quick results, the most effective way to lose and keep weight off is through a steady approach. Aim for about 1 pound per week.
The first step is to start with a clear, open mind about your weight. We recommend being realistic about your weight goals. Losing weight at a slow and gradual pace will ensure your long-term success. Even losing just 5 to 10 percent of your body weight can have health benefits.
Additional References:
- External Link to Track Your Eating and Exercise with Lose It!
Body Mass Index (BMI): Find a Healthy Weight for You
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Body mass index (BMI) is a quick formula to understand your healthy weight range. BMI is a more useful measure than weight alone because it takes into account your height. BMI does not apply to pregnant women or those who are nursing, people under the age of 18, or the elderly. BMI is not adjusted for ethnicity, body type, or gender.
Body mass index is calculated by dividing your weight squared by your height squared, using kilograms and meters. For an easier way to find your BMI, we recommend looking at a body mass index table. Follow these easy steps:
1. Find your weight at the top of the BMI chart.
2. Find your height along the left side of the chart.
3. Your BMI is in the middle where the two lines intersect.
In general, a healthy BMI range is between 19 and 24. You can also find your BMI using an online BMI calculator.
Additional References:
- PDF Link to Body Mass Index (BMI) and Your Lifestyle for Adults
- External Link to Body Mass Index (BMI) Calculator
How Much to Lose
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To decide how much weight to lose, look at the healthy weight ranges for your height on the BMI table and choose a goal that feels realistic. You can also talk with your doctor about setting a healthy weight loss goal.
Keep in mind the following:
- BMI is a general guide for deciding how much weight to lose. BMI doesn't take into account your individual body type or the amount of muscle and fat you have on your body (muscle weighs more than fat). Even so, BMI is a great tool for setting a healthy weight range.
- Be realistic and focus on your health rather than attaining an ideal. If your current BMI is near or into the unhealthy range, the focus should be on losing weight to improve your health, rather than being in the ideal range.
- Setting a small weight loss goal is a great way to ensure success. Once you have achieved one goal, you will be motivated to set and reach your next weight loss goal.
How Fast to Lose Extra Weight
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Most research suggests losing between ½ and 2 pounds per week as a healthy rate of weight loss. How fast you lose weight can be determined by what kinds of changes you are willing to incorporate into your eating and exercise routine. Aim for about 1 pound per week.
If you are feeling unsure about being able to make changes, you should probably take it very gradually. If you are highly motivated and feel confident about making significant changes to your everyday lifestyle, you may be able to lose weight faster.
Consider your goal from a calories in/calories out perspective. Losing 1 pound requires a decrease of 3,500 calories. So, if you want to lose 1 pound (3,500 calories) each week (7 days), you need to decrease your daily calories by 500 each day.
Gradual Lifestyle Changes for Long-Term Success
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People who lose weight quickly tend to make drastic changes to their eating and exercise. Often, these changes are difficult or impossible to maintain long-term.
It's important to make one small change at a time. Try incorporating that change into your lifestyle so that it is automatic and natural for you.
Once you've successfully achieved one change (such as eating more fruits and vegetables every day or walking 3 times a week), then you can choose to work on another change. Remember, slow and steady wins the race.
Handling Weight Loss Plateaus
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At some point, almost everyone reaches a weight loss plateau – when you stop losing weight even though you are doing all the right things. Weight loss plateaus happen because your body is working hard to balance the difference between energy intake and energy expenditure.
The human body strives to restore energy balance in order to survive. When there is an energy deficit, the body reacts as if faced with starvation. Your body becomes more efficient at using the calories you eat, which makes it harder to shed pounds.
Weight loss plateaus can last anywhere from a few days to a few months. If you experience a plateau, try not to get discouraged. You may want to increase your physical activity as well as slightly decrease the calories you eat.
Everyone's body is different, but in general, getting through a weight loss plateau is just a matter of riding it out. If you continue being careful with your food choices and getting regular exercise, your body will adjust and weight loss will resume.
Related Health Tools:
Classes and Coaching
- Wellness Coaching Wellness Coaching
Interactive Programs
- Online Health Coach Online Health Coach
- Take a total health assessment with Succeed™ Take a total health assessment with Succeed™
Personal Logs and Diaries
- Physical Activity Log Physical Activity Log
- Seven Day Food Diary Seven Day Food Diary
Podcasts
- Weight Loss Weight Loss
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.