GoodRx Guide
Weight Loss: Finding the Right Approach for You
Comprehensive information for you or a loved one — including treatment options and discounts on popular medications.
What is a ‘healthy body weight’?
The term “healthy weight” means something different to everybody. The medical community defines weight using the body mass index (BMI). But this is a narrow and inadequate way to determine the best body size for someone. It doesn’t take into account body composition, or how someone’s weight affects their individual health.
At the end of the day, you’re the most qualified person to determine a comfortable body weight for you. It should be one that allows you to:
Feel comfortable in your body
Take part in life activities that are important to you
Enjoy food and movement in a way that doesn’t provoke stress
Lower the risk of conditions associated with increased body weight
Avoid health risks associated with restricted eating or weight cycling
Achieve any personal health goals you set for yourself
We have created this guide as a launching point to help you figure out and achieve those health goals.
Where do you start if you want to lose weight?
Rather than starting with a target weight, begin by thinking about the goals that weight loss will help you achieve. This is different for everybody. For example, people may want to lose weight to:
Lower their blood pressure, cholesterol, or risk of heart disease
Improve blood sugar levels if they have diabetes or prediabetes
Help manage a condition that’s related to weight, or lower certain medications
Walk and move with less pain from joint conditions
Be able to do activities that bring them joy, like playing with their kids and grandkids
Feel more comfortable with food and their body
Whatever your goals are, the next step is to get the support you need. Your primary care provider is a great place to start. They can help you assess how your weight is affecting your health, understand your different treatment options, and the best way to measure your progress along the way.
What is a healthy diet?
There’s a lot of information out there about how to eat for weight loss. But many diets are overly restrictive or rigid — and not sustainable.
A healthy and nutritious diet is one that’s balanced and incorporates a variety of foods that fit your lifestyle and preferences. This can look different from person to person. In general, a nutritious diet includes:
Complex carbohydrates: Your body needs carbohydrates for fuel. Vegetables, fruits, and whole grains provide this energy alongside other important nutrients — like vitamins, minerals, and fiber.
Lean and plant-based proteins: Protein is key to maintaining and building muscle. And when you lose weight, it’s important to not lose muscle mass. Nutritious protein sources include poultry, seafood, dairy, nuts, beans, legumes, and soy.
Unsaturated fats: Every organ in your body needs fat to run smoothly. Unsaturated fat is better for your body than saturated fat or trans fats. This comes from foods like olive oil, fish, chicken, nuts, seeds, and avocados.
Finding a movement routine
Movement and physical activity can help support your weight-loss goal. And for some people, this may be the main reason they want to lose weight — to find a body weight that allows them to move more comfortably and easily.
There’s no one exercise routine that’s best. Rather than count minutes or mileage, think about the exercises and activities that you enjoy. An exercise routine should feel doable, sustainable, and good for your body.
Just like diet, balance and variety are important. Try to incorporate both aerobic and strength exercise. Aerobic activity — like walking, swimming, and dancing — is good for your heart. Strength training — like lifting weights, or body-weight exercises like yoga — helps you build muscle. Both types are important for weight loss and overall health.
Weight-loss medications
Some people have a harder time losing weight with changes in diet and lifestyle alone. When this is the case, weight-loss medications may help.
The weight-loss medications that are becoming increasingly popular belong to a group called glucagon-like peptide-1 (GLP-1) agonists. They mimic a hormone in your body (GLP-1) that helps slow down digestion and regulate appetite. Dual GIP/GLP-1 agonists are a newer class that work in a similar way. Examples of these medications include:
These are not the only medications approved for weight loss. Other options approved for long-term use include:
Weight-loss medication isn’t right for everyone. And it’s important to remember that they all come with side effects that are important to consider in your decision. Your healthcare professional can help you weigh the risks and benefits, and understand which medications are options for you.
Weight-loss surgery
Weight-loss surgery (bariatric surgery) is an option when other weight-loss treatments haven’t worked. Given the risk for serious complications with surgery, only certain people are eligible for this option. You might be a candidate for weight-loss surgery if you have a BMI of more than 40, or a BMI over 35 alongside weight-related medical conditions.
There are three main types of weight-loss surgery:
Gastric band: An inflatable band is placed around the stomach. This procedure is becoming less common.
Gastric sleeve: A large part of the stomach is permanently removed. There are no changes made to the intestine.
Gastric bypass: Staples are placed near the top of the stomach, and part of the intestine is rerouted to connect to this top part of the stomach.
Weight-loss surgery is a life-altering treatment. It requires a dramatic change to someone’s eating and lifestyle after the procedure. For this reason, there’s a lot of prep work and education that happens before and after surgery for people who consider it.
Weight-loss support
Weight loss can be a challenging road for many people, and filled with a lot of ups and downs. It’s important to stay in touch with both your physical and mental health needs along the way. And remember that there are better ways to measure your health and progress than pounds on the scale.
Few personal health goals invite such public commentary as weight loss. You may feel surrounded by unhelpful diet talk and weight stigma. People may even comment on your weight or changes in your body in ways that don’t feel supportive. That’s just one of the reasons it’s important to find weight-sensitive healthcare professionals — like doctors, dietitians, and therapists — who can help you along the way.
We hope our articles and resources can support you, too, in whatever you decide are the most important weight and health goals for you.
Frequently asked questions
These are terms that medical professionals need to use in your medical chart as a diagnosis. They’re based on BMI. “Overweight” refers to a BMI between 25 and 29.9, and “obesity” refers to a BMI of 30 or greater. Remember, BMI is a screening tool. It’s not a perfect tool for assessing health or body fat.
In general, older adults need to maintain a higher weight than younger adults. A low weight in older adults is associated with health problems, like a risk of weak bones and falls. And weight loss in older people can also be a sign of a serious health condition.
If you plan to start taking one of the newer weight-loss medications (like Wegovy), most people see results within weeks of starting treatment. But they need to take the medication for the long term to maintain weight loss.
Rapid weight loss from restrictive diets can be harmful for your health. Since they’re not sustainable, they increase your risk for long-term weight gain. And weight cycling, also called yo-yo dieting, increases your risk for heart disease and depression.
References
Ghusn, W., et al. (2022). Weight loss outcomes associated with semaglutide treatment for patients with overweight or obesity. JAMA Network Open.
National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Potential candidates for weight-loss surgery.
National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Types of weight-loss surgery.
