Doctors and dietitians recommend a 10% weight loss as an ideal and achievable first step
Losing just 10% of your body weight has measurable benefits for your health. Including:
Aside from the health benefits, setting smaller achievable goals is a much more motivating approach to losing weight.
When selecting your goal weight, check how much it is as a percentage - shown in brackets next to it.
When trying to gain weight, it's important to not only eat high calorie foods, but ones that are nutrient-rich too. Don't just concentrate on foods high in fat, sugar and often empty calories. Gaining weight should be done in the same way as losing it - sensibly and gradually.
Eating extra calories can seem daunting if you are used to small portions or your appetite isn't great. So here are some tips
Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day. Typical jobs: office worker, sales rep, bus/taxi/lorry driver.
Moderate - On your feet for much of the day, either standing or occasional slow paced walking. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer.
Heavy - Active for much of the day, walking non-stop and carrying objects. Typical jobs: hospital/ward nurse, waitressing in a busy restaurant, cleaner, porter, labourer/construction worker, gardener, farm worker.
Inactive - Do very little exercise, going for the occasional walk (moderate pace, low intensity). Spend majority of leisure time doing activities such as watching TV, playing computer games, on the internet, reading, cooking, driving, general household chores.
Moderately active - Do light to moderate intensity exercise 3-4 times a week. E.g. going to the gym / swimming / cycling / horse riding / dance classes / playing golf. Daily dog walking (brisk pace, twice a day).
Very active - You exercise almost every day of the week doing high intensity training such as running, spinning, team or competitive sports. Or regularly undertake activities such as heavy gardening, heavy DIY work.
Your BMI is
We note that your BMI is quite low and you have selected to gain weight. Gaining weight should be done gradually and through eating a healthy diet especially following a period of illness, so it's important to check with a health professional that there are no medical reasons why this cannot be achieved.
Your BMI is
Generally we wouldn't recommend gaining weight if your BMI is above 25 however we understand that some people may want to build muscle mass. In this case, BMI may not be the most appropriate measurement for you. If you would like specific advice on how to achieve your goals please get in touch: firstname.lastname@example.org
Your BMI is
Your BMI is already within the healthy range and you have selected a goal above this. Generally we wouldn't recommend gaining weight however we understand that some people may want to build muscle mass. In this case, BMI may not be the most appropriate measurement for you. Please get in touch with us if you'd like further advice.
Our system has calculated that your Body Mass Index is below 18.5. Weight loss isn't recommended so our diet service isn't allowing you to continue with your registration at present. If you are concerned about your weight or would like to gain weight, we suggest you speak to your doctor who will be able to advise on the best dietary approach for you.OK
Our system has been unable to calculate a target weight. This is usually due to you entering an incorrect weight/height or to your Body Mass Index being lower than the acceptable level for further weight loss to be recommended, hence why registration with our service is prevented. If you have an issue with your weight, please consult your doctor.OK