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Healthy Weight: Your Personal Plan

Medically reviewed by: Mary L. Gavin, MD

If you are overweight and your doctor recommends that you lose weight, this personal plan can help. We've all seen ads for diet programs that make losing weight seem quick and easy. But as anyone who has tried to lose weight knows, it can be a struggle.

It's easy to feel frustrated if you set a weight-loss goal and don't reach it. That's why the best way to lose weight — and keep it off — is not to go on a diet. (Yes, you read that right!) Instead, make being healthy your ultimate goal, not a specific number on the scale.

The ideal approach to losing weight is to focus on making small, specific changes that are easy to stick with in the long run — like not eating while watching TV, replacing a lunchtime soda with water, or walking to the bus instead of getting a ride.

So instead of going on an all-out diet, start with one small change. Use our personal plan to guide you.

When you're finished, you can print a goal sheet to inspire you as you work to turn your change into something that feels like a natural part of your life. This personal plan tool also offers examples of how other people started their own small-change transformations.

When you've worked on your first change long enough that it has become a habit, make another change. Then another. These small changes all add up to a more successful way to lose weight.

Medically reviewed by: Mary L. Gavin, MD
Date reviewed: November 2020