Set a weight goal you can live with

Decide whether weight loss is the right goal

Weight is affected by health conditions, medicines, age, sleep, stress and environment as well as eating and activity. It is not a score of effort or character. Ask for advice if you are unsure whether losing weight is appropriate.

CDC notes that modest weight loss can improve some health measures when weight loss is needed. A dramatic target is not required before there can be value.

Keep the scale in proportion

If weighing is useful to you, use the same scales, on a firm level surface, at a consistent time and with similar clothing. NHS England suggests a regular weekly-to-monthly routine, preferably in the morning.

A single result is only one observation. Include energy, how manageable your eating pattern is, activity and any relevant clinical measures when reviewing progress. Seek advice about unexplained weight changes.

Choose the behaviour you will practise

Review the cost of the plan, too

A plan that leaves you exhausted, very hungry or anxious is not improved merely by a lower number. Avoid trying to compensate for one meal with extreme restriction or extra exercise.

For this week, choose one meal or movement change and decide how you will recognise that it is manageable. Get appropriate support if tracking encourages distress, restrictive eating or loss of control.