The holidays are over, and the new year is here. You have reflected on the past year and thought about your goals for the new year. Maybe you have resolved to eat healthier, exercise or lose weight. If you have resolved to lose weight, you are not alone. According to a 2017 Marist poll, losing weight is the second most popular resolution for 2018.

The reasons for the resolution are clear. More than two-thirds of adults in the United States are overweight or obese. The medical and emotional consequences of obesity are serious. Obesity increases the risk of heart disease, type 2 diabetes, high blood pressure, stroke, certain types of cancer, high cholesterol, liver and gallbladder disease, sleep apnea, osteoarthritis, infertility, and mental health problems such as anxiety and depression. The economic consequences of obesity are also serious. Obesity cost the United States $147 billion in medical expenses in 2008.

The good news is that even a modest weight loss of 5 to 10 percent of your total body weight can reduce the risk of chronic diseases and improve your health. The key to successful weight management is to set realistic and sustainable goals, make healthy food choices, eat appropriate portion sizes, be physically active and mindful, and get support from family and friends.

About the Speaker

Dr. John Rumberger is a cardiologist and a leading expert on cardiovascular health. He has published over 200 articles and has written or edited 13 books on various cardiology topics. Dr. Rumberger is also a pioneer in the use of advanced imaging techniques in the early detection and treatment of coronary artery disease. He has been featured in numerous media outlets, including CNN, Newsweek, and The New York Times. Dr. Rumberger is a fellow of the American College of Cardiology, the American College of Physicians, and the American Heart Association. He is also a member of the Society of Atherosclerosis Imaging and Prevention and the American Society of Preventive Cardiology.

How to Set Effective Goals for Weight Management

In the world of health and fitness, it’s easy to get caught up in the numbers. We’re often taught that we need to set specific, measurable, achievable, relevant, and time-bound (SMART) goals, which is a great framework for many things in life. But when it comes to body weight, it can be a bit more nuanced.

For one, the number on the scale is not the only, or even the best, indicator of health. And, as we’ll talk about in a bit, there are many ways to set goals that don’t involve the scale. But if you’re here to learn about weight management, it’s safe to assume you’re at least a little bit interested in what the scale has to say. So let’s talk about how to set effective goals for weight management.

The first step is to determine your why. What are your reasons for wanting to lose, gain, or maintain weight? How will you feel when you reach your goal? What will you be able to do then that you can’t do now? And how will you get there?

Next, it’s important to determine what a healthy weight range might look like for you. There are many ways to do this, but one of the most common methods is to calculate your body mass index (BMI) and then set a weight range based on your height. You can use a BMI calculator to help you determine your range.

How to Measure Progress and Set Milestones

Most people think that if they’re on a diet, the only way to measure progress is by stepping on a scale. But that’s not true; there are many ways to measure progress.

In fact, the scale is just one of the many ways to measure progress, and it’s not even the most important one.

When you’re trying to lose weight, you should measure your progress in a variety of ways.

This is important for two reasons.

First, it helps you stay motivated. If you’re only measuring your progress in one way, it can be easy to get discouraged if you don’t see the results you want.

But if you’re measuring your progress in a variety of ways, even if you don’t see the results you want in one area, you can still feel good about the progress you’re making in other areas.

Second, measuring your progress in a variety of ways helps you identify problems early on.

If you’re only measuring your progress by stepping on a scale, you might not realize that you’re losing muscle mass instead of fat.

But if you’re measuring your progress in a variety of ways, you can quickly identify problems and make changes to your plan before they become too serious.

How to Use the Scale to Your Advantage

The scale is just one of many tools you can use to track your progress. In fact, the scale is probably the most overused tool for tracking body composition changes, and it’s the most misunderstood.

Most people use the scale to track whether they’re losing or gaining weight. However, the scale doesn’t tell you what kind of weight you’re losing or gaining. For example, if you’re losing muscle and gaining fat, the scale will tell you you’re losing weight, but it won’t tell you that you’re getting fatter.

How to Use the Data to Your Advantage

The first step in using the data to your advantage is to collect it. Weigh yourself daily, at the same time of day, in the same clothing, and on the same scale. Consistency is key.

After you have collected your data, it’s time to analyze it. Look at your weekly averages, not the individual numbers. This will give you a more accurate picture of your progress.

If you are losing weight, keep doing what you are doing. If you are maintaining your weight, you need to create a calorie deficit by eating less or moving more. If you are gaining weight, you need to create a calorie surplus by eating more or moving less.

It’s that simple. The key to successful weight management is to use the data to make informed decisions.

How to Make the Scale Work for You

Weighing yourself regularly is an important part of a healthy weight management routine. When done correctly, it can help you stay on track, catch potential problems early, and make smart decisions about your diet and lifestyle.

However, when done incorrectly, weighing yourself can lead to anxiety, frustration, and poor choices. And, it can even lead to disordered eating and other serious health problems.

So, how do you make sure you’re using the scale correctly? Here are some tips to help you get the most out of this valuable tool:

Weigh yourself at the same time of day, on the same day of the week, and in the same clothes, or lack thereof. This will help you get the most accurate picture of your weight over time.

Use the scale as part of a bigger picture of your health. In addition to weighing yourself, pay attention to how your clothes fit, how you feel, and other health markers like blood pressure, cholesterol, and blood sugar.

Remember that weight is just one measure of health. It doesn’t tell you anything about your fitness level, how your body is composed, or how healthy your diet and lifestyle are.

Don’t let the number on the scale determine your self-worth. You are so much more than a number, and your weight is just one small part of who you are.

If you find that weighing yourself leads to negative feelings or behaviors, talk to a doctor, registered dietitian, or other healthcare professional. They can help you find healthier ways to manage your weight and improve your health.

What You Should Know About Body Fat Percentage

The human body is made up of fat, lean tissue (muscle and organs), bones, and water. The proportion of fat to the other components of the body can vary widely. Body fat percentage is a measurement of body composition, and it is a more accurate indicator of your fitness than body weight alone.

Body fat percentage measures how much of your body is made up of fat. The remaining percentage is called lean body mass. Lean body mass includes muscle, bone, and organs. Finding an accurate measurement of your body fat percentage is an important tool in assessing your health and fitness level.

A healthy body fat percentage for men is 8–24% and for women it is 21–35%.

How to Obtain a Free Body Composition Analysis

If you are interested in learning more about your body composition, you can schedule a free body composition analysis at your local Herbalife Nutrition club. These analyses are designed to help you understand where you are on your personal wellness journey and what you can do to reach your goals.

You can also ask your Herbalife Nutrition independent distributor about the company’s Inner and Outer Nutrition Plan, which is designed to help you achieve and maintain a healthy weight through a balanced diet and exercise.


You can and should be in control of your weight. With the right strategies, you can keep your weight in check, protect your health, and live a healthier, happier, and longer life.