Healthy Weight

First I would like to say that each individual has a unique method of losing weight. There are many similarities, but no same two people do exactly the same thing each day. Here is a list of some of the key factors I would discuss with a client who wants to be at a healthy weight (Iserman & Walker, 2014, pp. 130, 131) (for a full list refer to the bullet points on pages 130 and 131):

  • Set a goal for a minimum reduction in body weight of 5% to 10% initial body weight over a 3- to 6-month period.

  • Reduce your current food intake of 500 to 1,000 kcal/day to have a 1 to 2-pound weight loss per week

  • To prevent weight gain and facilitate modest weight loss, perform 150 to 250 minutes of moderate-intensity physical activity per week.

  • Adopt healthy dietary and exercise habits, as sustained changes in both behaviors result in significant long-term weight loss.

  • Distribute total caloric intake throughout the day, with consumption of four to five meals or snacks per day including breakfast. Consumption of greater energy intake during the day is preferable to consumption in the evening.

  • Incorporate behavioral modification strategies to facilitate the adoption and maintenance of the desired changes in behavior.

  • Incorporate opportunities to enhance communication between healthcare professionals, dietitians, and exercise professionals.


Iserman, M. L., & Walker, K. (2014). The Fitness Professional’s Manual (4 ed.). Minneapolis, MN: National Exercise Trainers Association.