What Should I Choose for My Goal Weight?
When beginning GLP-1 weight loss treatment with medications like Semaglutide (Ozempic, Wegovy) or Tirzepatide (Mounjaro), many patients ask the same question: What should my goal weight be?
While having a target is useful, it’s more important to approach weight loss as a dynamic process, not a fixed destination. At The Flow Wellness in Bend, OR, we focus on helping you choose a target weight that aligns with your physical health, mental clarity, and long-term sustainability.
Understanding BMI: A Starting Point, Not the Final Word
Many people use Body Mass Index (BMI) as a reference point when beginning a weight loss plan. BMI is calculated as:
BMI = weight (kg) / height (m²)
This calculator makes finding your current and target BMI easy: BMI Calculator
BMI Categories:
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Underweight: < 18.5
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Normal weight: 18.5 – 24.9
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Overweight: 25 – 29.9
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Obesity: ≥ 30
According to CDC guidelines, BMI is categorized as follows:
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Underweight: less than 18.5
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Normal weight: 18.5 – 24.9
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Overweight: 25 – 29.9
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Obesity: 30 or more
A BMI under 25 is considered medically healthy and is often associated with reduced risks for cardiovascular disease, diabetes, and other chronic conditions.
However, BMI has limitations. It does not distinguish between fat and muscle, it ignores fat distribution, and it does not reflect metabolic markers such as blood sugar, cholesterol, or inflammation. Moreover, BMI doesn’t measure how you feel. Athletes and older adults are often misclassified– too high or too low. At Flow Wellness, we consider BMI just one of many data points—and believe that how you feel, function, and recover often tells a more complete story.
Setting a Realistic Goal Weight on GLP-1 Treatment
GLP-1 medications support weight loss by reducing appetite, regulating blood sugar, and improving satiety. But setting your goal weight should take into account more than just a number on the scale. Here’s what we recommend:
Start With a Range, Not a Number
Instead of focusing on a single “ideal” number, choose a weight range that reflects where you feel strong, clear-headed, and emotionally steady. Natural fluctuations in weight are expected, and your plan should allow space for those changes. Avoid weighing yourself multiple times a day or tracking weight down to decimal points—minor shifts can be caused by hydration, hormones, or meal timing. A healthy weight loss journey includes developing a balanced, less obsessive relationship with the scale.
Consider Going Slightly Below Your Target
We often recommend aiming for a weight about 5 pounds below your anticipated goal.
This provides a buffer for normal fluctuations or plateaus that may happen during:
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Travel
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Holidays
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Medication pauses
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Hormonal changes
By allowing for a small cushion, you’re less likely to feel discouraged if the number temporarily increases.
Be Open to Reassessment
Many patients on GLP-1 medications discover:
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Their body composition changes (more muscle, less fat)
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Their clothing fits better even if the scale doesn’t drop
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Their mental health and self-image improve regardless of the number
Your original goal may become less important as your confidence and health grow.
What Matters Most
Weight loss is only one part of the picture. At Flow Wellness, we focus on total wellness, which includes:
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Healthy blood pressure and cholesterol
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Strong, sustained energy
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Improved sleep and digestion
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Balanced mood and hormones
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Reduced reliance on medications
GLP-1 medications are a powerful tool, but your long-term success depends on building a plan that fits your lifestyle—and evolves with you.
Finding your target weight isn’t about chasing a perfect number. It’s about identifying a weight where you feel your best and building the habits to stay there.
Your journey is personal, and we’re here to guide you through every step.
Ready to take the next step?
Schedule a free consultation with Flow Wellness to create a customized medical weight loss plan tailored to your body, goals, and long-term health.
