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Weight Management
Three guides on the everyday side of managing weight: setting a first goal you can measure, building meals from the 2025–2030 Dietary Guidelines, and keeping a food diary that records more than food.
Five to Ten Percent: A First Goal You Can MeasureNIDDK’s first goal of 5% to 10% of starting weight within 6 months, shown in kilograms, and the three habits it lists for keeping the change.
Real Food by the Serving: Reading the 2025–2030 GuidelinesProtein of 1.2 to 1.6 grams per kilogram of body weight a day, worked out for three weights, plus daily servings and the foods the guidelines ask you to avoid.
A Food Diary With a Column for FeelingsNIDDK’s four-column diary, what it can show you, and the small shopping and mealtime changes it lists.
The numbers on this shelf
| Figure | What it is | Source |
|---|---|---|
| 5–10% in 6 months | A first goal, as a share of starting weight | NIDDK |
| 1.2–1.6 g per kg | Daily protein target | Dietary Guidelines 2025–2030 |
| 3 / 2 / 2–4 | Daily servings of vegetables / fruits / whole grains | Dietary Guidelines 2025–2030 |
| At least once a week | How often NIDDK suggests checking your weight | NIDDK |