When Is Enough Weight Loss Really "Enough"?

This question arises time and time again in therapy sessions, albeit from different perspectives. You might relate to one or more of the following scenarios:

1. You’ve been using a weight-loss medication for a while and are wondering, "Should I stop taking it?" due to the burdensome cost, access issues, or diminishing effectiveness.
   
2. You’ve lost weight through medication, surgery, lifestyle changes, or a combination of these, and now you’re unsure whether you "should" keep trying to lose more.
   
3. You’re not actively pursuing weight loss but feel pressured to do so by doctors, family, friends, or societal expectations.
   
4. Your weight has plateaued, and you’re questioning whether to increase medication, try a new treatment, push harder, or focus on self-acceptance.
   

These are just a few of the many perspectives we’ve encountered, but what you might not expect is that the answer to each of these perspectives leads us in a similar direction. That is because what defines "enough" weight loss isn’t about a specific number on the scale or a BMI category. Instead, it’s about your psychological well-being—finding a balance where you can learn to focus on your health, accept and appreciate your body for its many uniquequalities and strengths, and maintain a good quality of life.

A Look at Set Point Theory

One way to explore what is "enough" weight loss is through Set Point Theory, which suggests that each person’s body has a natural weight range where it functions optimally. Your body actively defends this range through metabolic adjustments and hunger signals. If you’re constantly fighting against your set point, you may experience fatigue, increased hunger, or intrusive thoughts about food and weight.Understanding the Set Point Theory can help shift your focus away from chasing an arbitrary scale number (over which you have limited direct control) and toward recognizing where your body naturally settles when it’s well-nourished, active and healthy. Then, work towards accepting that new space even if it doesn't look like what you expected/wished for/or were told was the ideal.

Health or Ideals?

Rather than fixating on a specific weight, shape or size, more meaningful questions to ask are: What weight allows me to live the life I want? When do I feel healthy, happy and strong?Importantly, research shows that even small, sustainable changes—such as a modest 5% weight loss or an increase in physical activity—can bring significant health benefits without requiring extreme measures. Just as important is how you feel:

• Do you have energy?
  
• Can you engage in activities you enjoy with minimal pain or functional limitations from your weight?
  
• Are your health markers (blood pressure, cholesterol, glucose levels) in a good range?
  

Signs You’ve Reached a Healthy Weight for You

Rather than relying solely on a scale, here are some indicators that your current weight is working well for you:

✅ Your body feels strong and energized. You’re not constantly fatigued and can comfortably engage in daily activities that matter to you.

✅ Your weight management habits feel sustainable. Your eating and movement patterns are maintainable without excessive effort, stress, or restriction. In other words, you don't feel like you are 'white knuckling' it.

✅ You’re not preoccupied with food and weight. If meal choices and exercise decisions don’t dominate your mental space, that’s a sign of a balanced approach.

✅ Your health markers are stable. Blood pressure, cholesterol, glucose levels, and other key indicators suggest your body is functioning well—and you're working with healthcare professionals to monitor them.

Reframing the Goal: From Only Weight Loss to Living Well

No matter where you start, all roads lead to the same essential question: How can I live well? Instead of chasing an elusive ideal, a more sustainable and satisfying long-term goal is to reach a place where weight, food and body image are no longer major sources of stress, anxiety or despair.This shift—from achieving a specific number to focusing on well-being—encourages flexibility, self-compassion, and long-term health. When you prioritize feeling good, nourishing your body, and engaging in activities that bring you joy, you create a healthier, more fulfilling life. And often, when you are reducing your weight-related stress and anxiety, patterns of eating and activity find a calmer, more healthy place and that feels really good!

‍

Photo by Engin Akyurt