MFP's most common user pitfall to avoid

SHBoss1673

I've been on MFP for a while. I'm what you'd call a success story. I not only lost the weight (all tolled about 65 lbs), but I gained lean mass, and I've kept the fat off for over 2 years now. I also became passionate about nutrition and health in the process and learned a thing or three over the years, I even went and got my ACE personal training certification and now train clients on the side.

So there are my credentials in a nutshell. Now what is that pitfall I mentioned?

You may think it's exercise calories, or types of food, or exercise, or even "falling off the wagon" but I don't think so.

the most common problem I see on MFP (2 parts, bear with me) is how people choose their goals.

There are 2 meanings to goals on MFP, 1st is your weekly goal (I.E. 2 lbs a week, 1 lb a week...etc.) and I see far to many people just blithely choosing 2 lbs a week even though they have no business trying for that much. 2 lbs a week is a goal designed for obese people, and people with large fat stores. The less fat you have to lose, the smaller your deficit should be.

The 2nd meaning of goals is what your final weight should be. This is nails on a chalk board to me for 2 reasons. 1st is that your goal should be a range, not a number. A fuzzy little circle where you should be "about" as in "I'm about 183 this week, I'm at my goal range." Instead of "I'm 183 today, my goal is 181 so I'm not at my goal yet." I usually give clients about a 10 to 20 lb range depending on their overall body size (I.E. a 6' tall man is closer to 20 lbs range and a 5'4" woman is closer to a 12 lb range). The second reason is that once you are close to that goal, it should no longer be about weight, weight is arbitrary, many things factor in besides fat, and fat is really all we should be looking to lose (for most of us at least). Once you get down into the healthy range for your height and age, body fat % and maybe size measurements should be goals, not weight.

That brings us to how someone chooses their end goal. your end goal shouldn't be "what I weighed in high school". Besides the fact that high school aged people are not finished growing, and people can put on between 10 and 40 lbs of lean mass between 17 and 25 years old, and that's NOT a bad thing. Plus, as the body ages, lean tissue density changes, NEEDS change in the body, and bone mass changes. Your weight should be age appropriate. I don't care if you're the most healthy 40 year old in the world, with the exact same measurements, you're still probably going to weigh more than you did in High School, just trust me on this one, I've done a lot of study into human anatomy and kinesiology, the body does not remain constant, it changes over the years. Trying to find your high school form is not only unrealistic, it's possibly unhealthy. it can lead to obsession and psychological issues (depression, OCD, eating disorders...etc.)

anyway, that's how I see it.

Do yourself a favor, sit down in a quiet place for about half an hour and think about how you came to your goals (both kinds), if you're working off old information, it might behoove you to change them. There are plenty of knowledgeable people on here willing to help you figure it out. All you need to do is ask someone.

regards all,

-Banks

FearAnLoathing

I actually want to weigh 15 pounds more than I did in highschool,I was a late bloomer so in highschool I had no shape to my body at all lol

Go_Lise

BUMP! I LOVE this post because it's SO TRUE.

LisaO2008

I enjoyed readying this thank you! it really makes you think!

erickirb

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forestdancers

Thanks.

That was some good advice.

cccathyyy

Thanks for the post, really does make me think about my goals and put them in perspective. I'm going to keep mine the same but after reading what you posted I think I'm right at keeping them there for now, maybe down the line they will change.

Edestiny7

Very well said.

Splendidissimus

Thanks. I probably need to rethink my goal weight... Too bad that the end of your ticker can't just say "Not squishy".

kristiek7

thanks for this................just what i needed to hear, in a way that was easy to understand.......

CricketKate

Thank you for that! That is a huge pitfall to me, comparing myself to someone I used to be. I didn't have 4 children in High School. Though, truth be told, I was heavy in high school. But later, before children, I did lose weight. I tend to compare myself with who I was then and not who I should be now.

lashleyrivera

Omg this was soooo helpful!! Thank u for this! At first I did have my goal at 2 lbs a week but then I had to change it cause I was getting soo disappointed...and my goal is 3 pounds more then my highschool weight, until I see the jiggly stuff go away I won't be satisfied, personally idc wat the number is on the scale, I want to lose inches and tighten up..thanks again for this post! Very helpful:)

maz123

thanks for that its really informative

SHBoss1673

I actually want to weigh 15 pounds more than I did in highschool,I was a late bloomer so in highschool I had no shape to my body at all lol

My point simply being this, high school age is not a benchmark to use for any weight goals, not what you weighed, but your body chemistry. Some people may well be able to get back to their weight from high school. The point is, there are plenty of age adjusted, height adjusted, and frame type body weight tables on-line out there, I can post some of them if it's needed. In other words, don't just pick an arbitrary weight based on some weight you had in the past.

Hizzle85

thanks for this.

SHBoss1673

Thanks. I probably need to rethink my goal weight... Too bad that the end of your ticker can't just say "Not squishy".

LOL, I'll keep that thought in mind. I am definitely no longer as squishy as I used to be. Although I have my problem area's (don't we all?).

rebecky27

Thanks for that....goal setting is something I struggle with. I am obese, so will stick with the 2lbs/week. However, my overall goal I will have to rethink. I have stated that my goal was to be the size I was when I met my husband. I was 21, and pre-kids! Probably not the smartest goal I could come up with. I will ponder on it, however - at that weight when I was 21 - and feeling and thinking I looked good - still puts me at overweight according to BMI charts....I'm so confused!

sandrahover

Thank you so much!! This makes perfect sense! :happy:

Pineapples

Great post Banks, as always I enjoy reading.

SHBoss1673

Thank you for that! That is a huge pitfall to me, comparing myself to someone I used to be. I didn't have 4 children in High School. Though, truth be told, I was heavy in high school. But later, before children, I did lose weight. I tend to compare myself with who I was then and not who I should be now.

don't get me started on post-pregnancy women and goals. The female body changes massively after child birth. Don't believe it when some pop star has a baby and says "I got my pre-baby body back." they didn't, they have a DIFFERENT body now, it can still be sexy, and healthy, and beautiful, but it'll never be what it was pre-baby. And that's not necessarily a bad thing.

JuliBiGoolee

Thanks for the post! I just started MFP about 3-4 weeks ago and lost 9 lbs rather quickly but now I have stalled out. Of course starting out new, I went for the 2lb/week goal. But I have been thinking that the pressure is actually making my weight loss stall out. I don't really have an end goal but I would be happy with a healthy BMI and somewhere closer to my suggested weight for my height and age. (5'7" and 31 yrs.) I'm currently at 174-5 and would be happy at 150.

2BaNewMe2

Thanks so much for making this understandable. It really makes sense, where prior to reading this I was unsure what those goals should be. I do know that I have a long way to go and the 2lbs is what I should be shooting for right now. But now I know this will need to change later, after the obesity comes down considerably. Thanks again!!!

eating4balance

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scagneti

Awesome post from one of the most respected posters.

I was one of those who had a number in mind (not based on anything really) of 120 and after a month on here realized how ridiculous it was when I started looking at body fat % and my 143 pounds is 23% body fat (not sure how accurate as it's on online sources, but it seems reasonable). If I have 110 pounds of not fat in me, to get down to 120, I'd have to be like 8% body fat -- that's insane for a non-bodybuilding woman. Sure it's possible, but I'd rather get my body fat down to maybe 16-20% no matter what the scale says. I wish that MFP let us change our goals to reflect that instead of just numbers on a scale.

unckat09

This is SUCH a great post!

Last week I was really contemplating my 2lb a week "goal". It actually has been extremely counter productive for me, because it is somewhat impossible for me to obtain. I work anywhere between 50-60 hours a week, so I just don't have enough time to burn enough calories to fit in this little 1200 calories box. Once I'm over on calories I think, "ah well, no way I'm sticking to 1200 today." Before you know it, I'm over by approximately 600-800 calories. That's just not good. Having a more realistic goal to actually stick to is exactly what I need. So, thanks to your post, I will be decreasing my weekly goal to 1lb a week.

My total body fat is low compared to my weight (good 'ol triple jumping thighs), so I'm going to think carefully about my overall goal. I'm not going to lie, I was shooting for the high school weight. Ok, enough jabbering. Now, I must pay it forward today, because you TRULY helped me! Thanks so much!

SHBoss1673

fyi, here's a simple height to weight ratio chart for most people (adults).

not for use with teens and children.

Please note, this is NOT age adjusted. This is super super super generic. But it's ok if you understand this going in. And know that this is just a suggestion, not a hard and fast law. Some people can be perfectly fine outside this chart!

toots99

Saving to read for later when I've got time.

Oompa_Loompa

BUMP! Your awesome

SHBoss1673

Awesome post from one of the most respected posters.

I was one of those who had a number in mind (not based on anything really) of 120 and after a month on here realized how ridiculous it was when I started looking at body fat % and my 143 pounds is 23% body fat (not sure how accurate as it's on online sources, but it seems reasonable). If I have 110 pounds of not fat in me, to get down to 120, I'd have to be like 8% body fat -- that's insane for a non-bodybuilding woman. Sure it's possible, but I'd rather get my body fat down to maybe 16-20% no matter what the scale says. I wish that MFP let us change our goals to reflect that instead of just numbers on a scale.

8% is actually quite unhealthy for a woman. 13% is the recommended minimum, and you'd look VERY lean at that. 8% is eating away at your essential fats. And if you're thinking of becoming pregnant, it's a giant no-no to be this low.

jojoworks

Thank you so much for posting this. Its very clear and very true.

I spent some time yesterday wondering if I was losing fast enough and if I should try to change how I'm eating to induce a quicker loss. I was mostly contemplating an Atkins, extreme low carb type approach. While the idea of eating a lot of bacon and eggs is very appealing to me, I decided that the extreme low carb approach would not fit into my long term dietary program. I want to eat good and eat right and eat for health. My weight will follow.

thanks again,
JoJo

knittygirl52

Good advice! We did not get fat in a day and we will not get thin in one either. This is something for the long haul, people. Let's be realistic!