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When should you worry about weight loss?

You’ve already got lots of options. But to make sure you get the most out of your weight-loss diet, it might help to keep a running diary, and keep your weight in view over the course of the year.

If you’re overweight or obese, you should aim for a BMI of 30 or greater. Some specialists recommend 20 to 25 — but even that’s a bit high since many people with weight issues are considered overweight. And if your BMI is over 25, there are some specific things you should be watching for:

Lose just 5 percent of your body weight over at least one year

If you’re 5 feet tall and weigh 135 pounds, you have to weigh less than 140, and your body fat should be less than 3 percent

If you’re tall and weigh 220 pounds, you need to lose 5 percent of your body weight over at least one year.

Weight-loss plans and tips

Here’s the rundown on a few important steps you can take to optimize your weight loss and overall health after you lose weight.

Find new ways to eat. The more variety your food choices, the more likely it is that you’ll eat healthy, nutrient-dense items on a regular basis. The more options you have, the less likely your system is to hold on to unhealthy foods, since they’re cheaper.

The more variety your food choices, the more likely it is that you’ll eat healthy, nutrient-dense items on a regular basis. The more options you have, the less likely your system is to hold on to unhealthy foods, since they’re cheaper. Focus on physical activity. If your goal is not to lose weight, don’t worry too much about exercising. Keep a journal of your progress and make it a habit to do something active at least once a day, even if no activity comes easy on you.

If your goal is to lose weight, don’t worry too much about exercising. Keep a journal of your progress and make it a habit to do something active at least once a day, even if no activity comes easy on you. Make changes to your diet. Try not to be “super selective,” which means you try and get a few new foods every week, but try to maintain your previous foods. Eating a few new things will help you make lifestyle changes. This also helps keep your calories low.

Trying a few new things won’t do your weight off overnight. Keep your weight in view over the course of