Step 1: Set a Realistic Goal, Losing Even a Little Weight Will Improve Your Health
Set goals that are reasonable. Losing even some weight is great success. A 5%-10% weight loss will still make you feel healthier because you will be healthier. Manageable Challenges aims to help you reach a healthier weight, not necessarily a “perfect” weight.

Don’t base your goal on some unrealistic beauty goal or when you got married or graduated from school.

Don’t say “I’ll lose 10 pounds in 10 days.” Aim to lose 1-2 pounds per week. And be flexible. If you think you cut back too much on your eating, then cut back a little less.

My goal is to lose pounds.


Step 2: Pounds Per Week
How many pounds per week do you want to lose? Again, be realistic. We suggest only 1 or 2 pounds per week.

I want to lose this many pounds per week:

Step 3: Number of Weeks
I will be losing weight this many weeks:

(simply divide the number of pounds you want to lose by the pounds per week, and you have your number of weeks).

Step 4: Start Date

I will start losing weight on this date:
I will reach my goal on this date:

You may want to share a Start Date with a friend or family member. Then, you and your weight-loss partner can give each other moral support. Or, you may simply want to tell someone else your Start Date so that person can help you make sure you start on that day.

“But, what if I don’t start on my Start Date?!?!”
It happens. Just pick another Date and try to be more determined to start.