What is a reasonable weight goal for me?
Before we start feeding our bodies I guess we should all have the talk. You know the one that has always made you squirm? Yup that's right-how much do you weigh? Fun huh? Getting on a scale after a "food bender" -always a good idea (not)- is just a form of self punishment. So let's put our big girl panties on and have the talk : )
Well let's all take this "happy" journey together and figure out a goal weight so we know how to nurish our bodies. To answer this question you need to take a few tools into consideration and determine a realistic goal weight. Not one single formula is correct, without flaws or all-inclusive. Take each for what they are worth to help you find a general range. Here are a few of the ones given to me used by nutritionist in hospitals.
Body Fat: There may be some of you that are at an "ideal" weight. Perhaps your body fat composition is not what you would like it to be. Its definitely the hardest to calculate or find the computers/equipment to measure it. Just find one method and stick with it with each measurement. Ask a trainer at your current gym to measure your body fat (sometimes free or a small fee is paid for this). Or buy cheap calipers or scales. All of these methods are flawed, but you will get within a reasonable range so you can set a goal.
Shortcut Method: Allot yourself 100lbs for the first 5ft, and then add 5lbs for every inch thereafter. The estimate of weight is then given a plus or minus 10%range.
Example: 5’ 5” woman, 125lbs would be her mid range weight goal (100lbs + [5inches x 5lbs]=125lbs). Then factor +/- 10% (or +/- 12.5lbs), lowest 112.5lbs and highest 137.5lbs.
BMI is another important tool. It’s pretty easy as you just find your weight and find your height to discover if your currently weight is in the healthy range.
I have to disagree on this Angie. We put too much emphasis on a number. Each one of us carries our body weight differently. I remember a magazine article years ago that showed 6 women that all weighed 150 lbs. It was amazing to see because they were all different heights and shapes.
ReplyDeleteI also think the BMI index is bad. It is based on that number again. It categorizes some athletes as obese - just because they weigh a certain amount. You have to realize, though, that most of it is muscle. The BMI index is not good at all for young females. They look at it and see they are "overweight" and that is how some eating disorders start.
Having a goal weight in mind is fine. I just think people shouldn't put too much "weight" on it. For me, I go by how I look and feel and how my clothes fit. When I get to a point where I am satisfied, then that will be my goal weight. And then I would like to maintain it plus or minus 5 lbs.
I think it is fantastic to have a guideline! I personally tell my clients that I really don't care so much about the number on the scale...but I DO care about their body fat percentage. I have some clients who focus JUST on the number on the scale!! If they drop "only" 6 pounds, then they are disheartened. When I point out to them that they have lost 23 inches and 6 percent body fat...its OK to have "only" lost 6 pounds. I think that is VERY exciting. I think that Angie is right...whatever method that you are using to measure your progress...stick with the same method for accuracy. ~ Cheri
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