“How Do I Lose Weight?”
In order for you to lose the weight and keep it off, there are three things you need to do:

  1. Number one: Eat and drink fewer calories
  2. Number two: Be more physically active
  3. Number three: For best results, you should do a combination of BOTH!
Use the chart in this chapter to help you set your daily target calorie goal.
Here’s how it works:
First find your current weight in the left column.

Then, you’ll find your daily target calorie goal for that weight range listed in the right column

On the lower end of this calorie range, you are likely to lose 2 pounds per week. 
On the upper end of this range, expect to lose a half a pound per week.Either way, you never want to be hungry. Choose the value that’s right for you

Be sure to log everything you eat and drink! That way, you can keep up with the calories you take in.

You’re going to lose weight. So, once you make it to the next lower weight rangeyou will need to reduce your daily calories to that lower level. For example, let’s pretend you start off at 280 pounds and you drop down to 245 pounds and you still have some weight to lose.  Instead of eating 2000 to 2500 calories per day, you’ll decrease this to 1800 to 2000 to help manage your weight loss.


If you weigh over 350 pounds or you have any concerns, ask for a consultation with the MOVE! team dietitian to help set your daily calorie goal.

Finally, review your Food and Activity Diary as you continue to enter foods and beverages on a daily basis. Look for days when goals were not met.  Think about what got in the way and come up with a plan to eliminate those barriers.