Lose weight


Reaching a healthy weight is about more than a number on a scale — it's about feeling your best, inside and out. Our tools range from a complete personalized weight loss plan to a simple food diary, so you can get exactly what you need to support your weight loss goals.

Get a personalized weight loss plan

Balance helps you get motivated, gain confidence, and overcome the challenges of losing weight. It offers resources such as exercise videos, goal-tracking tools, recipes, and more.

Find your Balance today.

Keep a food diary

Woman writing in a journalA food record can help you see your eating habits as they are now so you can make smart changes to how you eat. In fact, a Kaiser Permanente studyA service of the Kaiser Permanente News Center. Please review the privacy policy and terms of use as they differ from those of this site. found that keeping a food diary can double a person's weight loss.

Download a food diary to track your eating. (PDF)

Podcasts for support wherever you are

Our relaxation programs for weight loss and self-confidence, as well as audio programs about fitness and nutrition, let you get a quick dose of motivation through your MP3 player.

Download audio programs for weight loss.

Portion size tool

Are you so used to larger portions that you're not sure how many calories you're eating? Use our tool to discover the actual serving size for some popular foods.

What does a serving of pasta or other food look like?

Is your weight increasing your health risks?

As your body mass index (BMI) gets higher, you have a greater risk of some diseases, including high blood pressure, coronary artery disease, stroke, osteoarthritis, some cancers, and type 2 diabetes.

This tool uses your BMI, along with your waist measurement and other factors, to estimate your risk of weight-related diseases.

Learn whether your weight increases your health risks.

How many calories did you burn?

You're using energy all the time, even at rest. This interactive tool estimates how many calories you're burning as you go about your day.

Calculate the calories you burn during exercise and everyday activities.

Reviewed by: Mark Groshek, MD, April 2016

© 2016 Kaiser Permanente

Every Body Walk!

Find walking groups, maps, stories, and more resources to motivate you to get movingA service of the Kaiser Permanente Every Body Walk Campaign. Please review the privacy policy and terms of use as they differ from those of this site..

Tune in to your health

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Take our depression self-assessment and explore care options.