How to Decide On Lowest Maintainable Weight?
robingmurphy
Posts: 349 Member
I'm 47 and have struggled with my weight since I was a teen, hitting highs of around 160-170 lb. (I'm 5'5") or so when I was 18 or 19, and I'm really doing some soul searching. My goal weight is around 125-130. I've been there a few times, and I always feel and look fantastic at that weight. However.... I've never been at that weight for more than a few months at a time, and it's usually taken some pretty on point calorie counting and diet adherence to get there. I feel like I've spent the last thirty years trying to achieve and maintain it. I really hate to even think this because it feels like giving up on achieving my best self ... but maybe that's just an unrealistic goal for me? With a more moderate amount of effort, I maintain in the 142-145 range, and that feels ok on me, though not as good as 130ish. More than 145 definitely starts feeling pretty bad on my body. I keep feeling like I really should be able to achieve and maintain 130 if I could just cut out the extra eating when I'm not hungry, which I've tried to do for a long time and failed at ... but maybe I should just give up? But then I worry that maybe it's striving for that lower weight which has kept me from getting even heavier than I am.... Maybe if I set my target as maintaining my current weight of 142, my brain would take that as license to eat even more...
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Replies
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Why are you looking for the lowest maintainable weight rather than the weight at which you and your doctor agree that you're happy and healthy? At 142-145, you're within the optimal BMI range for your height, so if you are unhappy with your appearance I would suggest looking into recomp rather than being so focused on just seeing a particular number on the scale.22
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I like to use BMI and then go from there. For me, I prefer to be kind of in the middle of healthy range.4
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I totally understand your challenge robingmurphy. I'm in the same boat in similar decision. I'm 44 and 4'11". Doctor says I should be 100 lbs but I have not been that weight since junior high 7th grade so can't imagine ever getting there. I maintained my high school weight of 109 till age 34 being active but eating whatever I wanted. But after that age I packed on weight being less active and more stress in life so more emotional overeating. My syblings health scares of almost losing eyesight to diabetes and fatty liver disease jolted me on my weight loss journey. I lost 29lbs since the wake up call so now I hover between 114 to 109 and struggle to see anything closer to the doctor's goal for me. I think as long as I'm in the normal bmi on the Asian American chart then I'm fine with it which starts at 113lbs. However, I am curious to see what I would look like at 100lbs that the doctor says I should be but honestly, I LOVE food too much for socializing, enjoyment, celebrating, comfort, art, etc. My conclusion is bmi/ body composition is more important than actual weight and I want to live it up a little enjoying food in moderation rather than live in restriction. I will revisit and adjust my goal if there's a health issue otherwise I'm content at my hovering range. I love eating so I'm focusing on building some muscle just so I can eat more since muscle burns more calories.10
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How about recomping so that you look slimmer and are more fit at a slightly higher weight? Muscle is slightly more metabolically active than fat too, so being more muscular makes it easier to maintain.8
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For me, it's that I really struggle to maintain below 150, which for me is a BMI of 21.5 (with a fair amount of muscle). Below 150 I start to be able to see my sternum ribs a little too much, I start feeling tired, etc.
Why not try maintaining a slightly higher weight for say six months to a year, then see about slowly going back down if you think it's worth it? Weight cycling can be hard on the body, so that'd probably be better than losing and gaining 25 pounds over and over.7 -
Your body will tell you what it feels your settling weight should be. You've already said that 145 feels too heavy so stick with 140, sorry I can't see the point of 142 as your weight will fluctuate daily anyway and I like whole numbers (yes I know that 142 is a whole number
). Are you still tracking? Unless you've built some super consistent eating habits, statistically speaking, you'll more than likely overeat leading to weight creeping up again. Did you do a proper reverse diet out of your low weight point ie slowly add back calories in a controlled manner until you start to see slight weight gain? It's the best way to find your maintenance calories post diet but also get your body used to having more calories again. It helps to prevent yo yo dieting. 5 -
You are not alone in this. At your height 140-145 sounds about right and if that's the weight that is easier maintained then maybe don't beat yourself up about trying to get lower.
I'm only 5ft 2 and I got to 125 but it was a struggle to stay there, I'm finding its easier and natural for me to maintain 130-132, and it hasn't even meant any difference to how my clothes fit either. I also get a lot of friends and family telling me I looked to gaunt at 125.
As others have said, recomp is probably the best way forward - muscle takes up less room than fat
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LivingtheLeanDream wrote: »You are not alone in this. At your height 140-145 sounds about right and if that's the weight that is easier maintained then maybe don't beat yourself up about trying to get lower.
I'm only 5ft 2 and I got to 125 but it was a struggle to stay there, I'm finding its easier and natural for me to maintain 130-132, and it hasn't even meant any difference to how my clothes fit either. I also get a lot of friends and family telling me I looked to gaunt at 125.
As others have said, recomp is probably the best way forward - muscle takes up less room than fat
I agree with this completely. I'm a shade under 5'3 and got to 127 but felt like I was scraping and struggling and always hungry - vs maintaining fairly effortlessly (if I'm not a dumb *kitten*) at 130-135. It's just not worth being miserable to see a number on the scale.
I'd love to shift that maintenance range to 125 - 130, but not at the price of being crabby-hungry
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What exactly do you expect to achieve by giving up?
If you aren't happy with what you see in the mirror, what difference does it make what the scale says?
Maybe the best option here is some kind of new goal. Something not based on the scale. Measurements? Clothing size? Not eating when you're not hungry? Logging daily? Exercise goals?
It sounds like you are frustrated and that's understandable when you constantly fail to meet a goal. But really, your weight is somewhat out of your control. One day of extra salt and the water retention can push you out of goal. There are so many variables that go into the scale on any single day. Maybe some goals that are more within your realm of control and yet still leading you where you want to go would be good positive progress.
You don't have to quit, you can change the goals and still strive for the result you seek in the mirror without making the scale part of the equation.8 -
I'm 5'5" as well and would love to be able to maintain at 145. My body seems to want to stay in the 150s, and is very stubborn about it. I guess every body is different, but 140-145 is still a great, healthy range to maintain at.4
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I am similar to @epangill - 4'11" and currently at 110.6 - which is in the middle of the BMI chart. I was around 105 in my thirties but put on a lot of weight over the last 12 years; starting last Feb I have taken most of it off (health scares). I do a lot of weight training to build muscle so except for some lingering belly fat and fat around the thighs that I am working on, I am pretty happy at this weight based on appearance of most clothes - so highly recommend adding strength training for body recomposition. BTW my daughters are 12 and just around 93 lbs at my height and we wear the same size leggings! Cannot emphasize enough that the scale is not always the best indication of fitness!3
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Thank you for all your advice. There's some really great stuff in here that I'm going to ponder and incorporate into my approach. Overnight, I got a little perspective on my little freak-out here. First, I realized that almost every year at some point I hit a crisis like this - although this is a bigger one. It usually happens in winter. Winter is hard for me - I feel like no matter how hard I work, I end up gaining weight. The treats all around, less exercise, and just a desire to hole up and eat all the carbs while it's cold out all make things a hundred times more difficult. Some years I end up just taking that crisis as a sign I need to give up, stop tracking altogether - and then I end up gaining even more weight and hit a weight level I'm uncomfortable with, then have to work even more to address it in the spring. I don't want to do that. This time, I need to be more moderate. Maybe I just need to set a more manageable goal for the winter? I like the idea of focusing on a recomp. Maybe sticking in that 140-145 range I'm in now and recomping for the next six months is a better and more achievable goal.15
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I love being outdoors, and in the spring and summer I burn a lot of calories walking and running just because I love doing them. In the winter it's SO much harder because of the cold and ice and snow. I can force myself to use a treadmill or take an exercise class but let's face it I'm just not burning as many calories. And because of the cold and the treats all around, hitting a calorie goal feels a hundred times harder. So I feel like I'm putting in just as much effort as I do at other times, but it's resulting in weight gain. And then I get very frustrated and feel like it's just not worth it. But really I just need a new strategy for winter. This isn't working for me.5
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You've gotten a lot of good advise. The only thing I would add is that you might consider having a slightly higher range during the winter and lower the rest of the year. A lot of people will have a higher weight range in the colder months and a lower range when they are able to be more active. So 140-145 in winter and 135-140 the rest of the year. Or whatever works best for you. You don't want to go crazy in the winter, but if you know your activity will be lower you might give yourself permission to have a little bit higher weight in the winter.7
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You've gotten a lot of good advise. The only thing I would add is that you might consider having a slightly higher range during the winter and lower the rest of the year. A lot of people will have a higher weight range in the colder months and a lower range when they are able to be more active. So 140-145 in winter and 135-140 the rest of the year. Or whatever works best for you. You don't want to go crazy in the winter, but if you know your activity will be lower you might give yourself permission to have a little bit higher weight in the winter.
This is going to vary too much person-to-person. I've (almost obsessively) tracked my observed TDEE for more than two years and the quarter-to-quarter variance is never more than 2.5% (~60 calories/day for me) and that doesn't even align with winter/summer splits. My eating habits and intentional exercise are static throughout the year but I am "more active" from late spring-early fall with activities I don't count as intentional exercise; grass mowing, other yard work, golf, going for leisurely walks, and generally being out and about more visiting the zoo or amusement parks. My TDEE data shows no correlation for this excess activity (or lack thereof), and certainly not enough to account for a 5 lb gain over a season (3500 cal/lb x 5 lb / 90 days = 200 calories/day). If I gain 5 lbs of winter/holiday weight it's because I've failed to keep myself accountable with how much I'm eating. Now, if the situation is as the OP described where intentional exercise is curtailed by in winter weather, one needs to compensate for that change but I don't find it an acceptable rationalization to throw up one's hands and gain 5 lbs on account of the seasons changing.
I also sympathize with the OP struggling to achieve/maintain a lower scale weight. I have endeavored to reach ~10% body fat (to justify lean bulking with a more optimal p-ratio) for well over a year, but have struggled to get below 12% by my mode of measurement. In terms of scale weight, I would need to get to roughly 167 lbs (30M 6'1"). Unfortunately, my median weight for the year is 176.6 and my low is 173.4. However, I don't ascribe to "my body prefers" the 170s, I simply have not held myself to the level of accountability and altered my eating habits requisite to reaching that point.5 -
You've gotten a lot of good advise. The only thing I would add is that you might consider having a slightly higher range during the winter and lower the rest of the year. A lot of people will have a higher weight range in the colder months and a lower range when they are able to be more active. So 140-145 in winter and 135-140 the rest of the year. Or whatever works best for you. You don't want to go crazy in the winter, but if you know your activity will be lower you might give yourself permission to have a little bit higher weight in the winter.
This is going to vary too much person-to-person. I've (almost obsessively) tracked my observed TDEE for more than two years and the quarter-to-quarter variance is never more than 2.5% (~60 calories/day for me) and that doesn't even align with winter/summer splits. My eating habits and intentional exercise are static throughout the year but I am "more active" from late spring-early fall with activities I don't count as intentional exercise; grass mowing, other yard work, golf, going for leisurely walks, and generally being out and about more visiting the zoo or amusement parks. My TDEE data shows no correlation for this excess activity (or lack thereof), and certainly not enough to account for a 5 lb gain over a season (3500 cal/lb x 5 lb / 90 days = 200 calories/day). If I gain 5 lbs of winter/holiday weight it's because I've failed to keep myself accountable with how much I'm eating. Now, if the situation is as the OP described where intentional exercise is curtailed by in winter weather, one needs to compensate for that change but I don't find it an acceptable rationalization to throw up one's hands and gain 5 lbs on account of the seasons changing.
I also sympathize with the OP struggling to achieve/maintain a lower scale weight. I have endeavored to reach ~10% body fat (to justify lean bulking with a more optimal p-ratio) for well over a year, but have struggled to get below 12% by my mode of measurement. In terms of scale weight, I would need to get to roughly 167 lbs (30M 6'1"). Unfortunately, my median weight for the year is 176.6 and my low is 173.4. However, I don't ascribe to "my body prefers" the 170s, I simply have not held myself to the level of accountability and altered my eating habits requisite to reaching that point.
It does vary from person to person. Personally I don't have much of a difference between summer and winter weight. But I know people who do. And they are still being accountable with how much they are eating. If the OP knows that she is in a healthy weight and she struggles at one level in the winter but not in the summer there is nothing wrong with allowing herself to have a higher range when she knows she will be less active and a lower range when she knows she will be more active. That's not the same as saying she should gain 20 pounds every winter. If she wants to maintain a slightly higher winter maintenance range she is not failing to keep herself accountable. She is just working with her body and her schedule and her lifestyle to maintain a healthy weight. Once you are at a healthy weight, it is all just a number anyway and there is no reason to stress over 5 pounds.7 -
I understand your frustration. I am 5'6", and my highest weight was just under 180 lbs. My initial goal was 140-145 lbs because I'd been there once before and felt great, but I seem to be stuck right around 158-160 lbs. At first this was frustrating and defeating, but it has become much less of a problem since I started lifting weights consistently in May. My body holds weight VERY differently with all this muscle, plus I'm able to eat enough to feel satisfied.
I agree with everyone who said that a recomp is the way to go.
Please know that you are amazing. Your weight and size do not dictate how fantastic you are and what you're capable of doing. Also you are not alone. Winter and the holidays can derail even the most dedicated fitness enthusiasts. You are human, and you are beautiful.10 -
I totally understand your challenge robingmurphy. I'm in the same boat in similar decision. I'm 44 and 4'11". Doctor says I should be 100 lbs but I have not been that weight since junior high 7th grade so can't imagine ever getting there. I maintained my high school weight of 109 till age 34 being active but eating whatever I wanted. But after that age I packed on weight being less active and more stress in life so more emotional overeating. My syblings health scares of almost losing eyesight to diabetes and fatty liver disease jolted me on my weight loss journey. I lost 29lbs since the wake up call so now I hover between 114 to 109 and struggle to see anything closer to the doctor's goal for me. I think as long as I'm in the normal bmi on the Asian American chart then I'm fine with it which starts at 113lbs. However, I am curious to see what I would look like at 100lbs that the doctor says I should be but honestly, I LOVE food too much for socializing, enjoyment, celebrating, comfort, art, etc. My conclusion is bmi/ body composition is more important than actual weight and I want to live it up a little enjoying food in moderation rather than live in restriction. I will revisit and adjust my goal if there's a health issue otherwise I'm content at my hovering range. I love eating so I'm focusing on building some muscle just so I can eat more since muscle burns more calories.
It sounds to me like you have a healthy attitude and are at a good weight for your height and lifestyle. I'm a little perturbed that you doctor is telling you what you "should" weigh (based on what?), rather than supporting your healthy lifestyle and attitude now and maintaining an appropriate weight.2 -
walktalkdog wrote: »I totally understand your challenge robingmurphy. I'm in the same boat in similar decision. I'm 44 and 4'11". Doctor says I should be 100 lbs but I have not been that weight since junior high 7th grade so can't imagine ever getting there. I maintained my high school weight of 109 till age 34 being active but eating whatever I wanted. But after that age I packed on weight being less active and more stress in life so more emotional overeating. My syblings health scares of almost losing eyesight to diabetes and fatty liver disease jolted me on my weight loss journey. I lost 29lbs since the wake up call so now I hover between 114 to 109 and struggle to see anything closer to the doctor's goal for me. I think as long as I'm in the normal bmi on the Asian American chart then I'm fine with it which starts at 113lbs. However, I am curious to see what I would look like at 100lbs that the doctor says I should be but honestly, I LOVE food too much for socializing, enjoyment, celebrating, comfort, art, etc. My conclusion is bmi/ body composition is more important than actual weight and I want to live it up a little enjoying food in moderation rather than live in restriction. I will revisit and adjust my goal if there's a health issue otherwise I'm content at my hovering range. I love eating so I'm focusing on building some muscle just so I can eat more since muscle burns more calories.
It sounds to me like you have a healthy attitude and are at a good weight for your height and lifestyle. I'm a little perturbed that you doctor is telling you what you "should" weigh (based on what?), rather than supporting your healthy lifestyle and attitude now and maintaining an appropriate weight.
Thank you for your encouragement and I like to think that about myself as well. I tend to store my excess weight in my abs and doctor says if you sit down and have folds over, then you have some pounds to lose.... My doctor is basing it on the Asian American bmi chart which is slightly different from American bmi chart.
https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator0 -
robingmurphy wrote: »Thank you for all your advice. There's some really great stuff in here that I'm going to ponder and incorporate into my approach. Overnight, I got a little perspective on my little freak-out here. First, I realized that almost every year at some point I hit a crisis like this - although this is a bigger one. It usually happens in winter. Winter is hard for me - I feel like no matter how hard I work, I end up gaining weight. The treats all around, less exercise, and just a desire to hole up and eat all the carbs while it's cold out all make things a hundred times more difficult. Some years I end up just taking that crisis as a sign I need to give up, stop tracking altogether - and then I end up gaining even more weight and hit a weight level I'm uncomfortable with, then have to work even more to address it in the spring. I don't want to do that. This time, I need to be more moderate. Maybe I just need to set a more manageable goal for the winter? I like the idea of focusing on a recomp. Maybe sticking in that 140-145 range I'm in now and recomping for the next six months is a better and more achievable goal.
I think you have made some real progress here and it’s a positive thing to focus on manageable goals.
In terms of lifting and recomp in my experience it’s a very slow process so think in terms of a couple of years of consistent resistance training to see decent results. Many people seem to expect results in 90 days or whatever. For most of us in real life it’s a lot slower.
Im 5ft 8.5 and recomped for 2 and a half years at 140 pounds. It’s only now I feel like I look remotely like I lift. I’m nit saying that to put you off, just do you don’t get frustrated after your 6 months is up and then stop.3 -
cupcakesandproteinshakes wrote: »In terms of lifting and recomp in my experience it’s a very slow process so think in terms of a couple of years of consistent resistance training to see decent results. Many people seem to expect results in 90 days or whatever. For most of us in real life it’s a lot slower.
Im 5ft 8.5 and recomped for 2 and a half years at 140 pounds. It’s only now I feel like I look remotely like I lift. I’m nit saying that to put you off, just do you don’t get frustrated after your 6 months is up and then stop.
Thanks - that helps. I do feel like I see people on here that seem to lift weights for 3 months and suddenly they look totally different, and that might have given me an unrealistic idea. However, I think I'm in it for the long haul either way. Yes I want to look better and all that, but my biggest goal is to be a strong middle aged and eventually old woman. I don't want to be like my mom who couldn't lift her own groceries or walk to the end of the block by the time she was in her mid-sixties.
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robingmurphy wrote: »cupcakesandproteinshakes wrote: »In terms of lifting and recomp in my experience it’s a very slow process so think in terms of a couple of years of consistent resistance training to see decent results. Many people seem to expect results in 90 days or whatever. For most of us in real life it’s a lot slower.
Im 5ft 8.5 and recomped for 2 and a half years at 140 pounds. It’s only now I feel like I look remotely like I lift. I’m nit saying that to put you off, just do you don’t get frustrated after your 6 months is up and then stop.
Thanks - that helps. I do feel like I see people on here that seem to lift weights for 3 months and suddenly they look totally different, and that might have given me an unrealistic idea. However, I think I'm in it for the long haul either way. Yes I want to look better and all that, but my biggest goal is to be a strong middle aged and eventually old woman. I don't want to be like my mom who couldn't lift her own groceries or walk to the end of the block by the time she was in her mid-sixties.
In most cases, that is a matter of someone already having decent muscle mass and then losing weight. By losing the fat over the muscle, more definition is revealed...some people mistake this for muscle growth when in reality it's just revealing more of what's there. An actual re-comp where someone stays more or less the same weight but leans out is indeed a very slow process.
Just as an example for myself...right now I'm sitting around 190 and in the neighborhood of 18%-20% BF. I typically maintain around 180 Lbs and somewhere in the neighborhood of 12%-15% BF...I indeed look quite different with a difference of 10 Lbs. At 190 I'm "fluffy" and look a little soft...at 180 I look much more solid and fit and have more definition which makes me look more muscular even though I'm not. It's just lean enough to have a "fitness" look, but not shredded and no 6 pack or anything like that.
I don't go by body weight as a goal or where my maintenance is best. I go by BF%. That 12-15% range is my sweet spot where I can pretty easily maintain with regular exercise and eating well much of the time, but still indulging and not being super militant about not missing workouts, etc. Below that range requires a lot more discipline on my part and it's not particularly worth it to me to be leaner.6 -
walktalkdog wrote: »I totally understand your challenge robingmurphy. I'm in the same boat in similar decision. I'm 44 and 4'11". Doctor says I should be 100 lbs but I have not been that weight since junior high 7th grade so can't imagine ever getting there. I maintained my high school weight of 109 till age 34 being active but eating whatever I wanted. But after that age I packed on weight being less active and more stress in life so more emotional overeating. My syblings health scares of almost losing eyesight to diabetes and fatty liver disease jolted me on my weight loss journey. I lost 29lbs since the wake up call so now I hover between 114 to 109 and struggle to see anything closer to the doctor's goal for me. I think as long as I'm in the normal bmi on the Asian American chart then I'm fine with it which starts at 113lbs. However, I am curious to see what I would look like at 100lbs that the doctor says I should be but honestly, I LOVE food too much for socializing, enjoyment, celebrating, comfort, art, etc. My conclusion is bmi/ body composition is more important than actual weight and I want to live it up a little enjoying food in moderation rather than live in restriction. I will revisit and adjust my goal if there's a health issue otherwise I'm content at my hovering range. I love eating so I'm focusing on building some muscle just so I can eat more since muscle burns more calories.
It sounds to me like you have a healthy attitude and are at a good weight for your height and lifestyle. I'm a little perturbed that you doctor is telling you what you "should" weigh (based on what?), rather than supporting your healthy lifestyle and attitude now and maintaining an appropriate weight.
Thank you for your encouragement and I like to think that about myself as well. I tend to store my excess weight in my abs and doctor says if you sit down and have folds over, then you have some pounds to lose.... My doctor is basing it on the Asian American bmi chart which is slightly different from American bmi chart.
https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator
I'm not Asian but I calculated my BMI and according to the Asian/American chart I fall into the "above healthy weight", and on the NIH one "within healthy range", but barely, since my BMI was calculated at 24.4. I definitely have folds on my abs when I sit down! But I don't think that's an accurate indicator since there are probably some really skinny people with flabby abs.-1 -
cwolfman13 wrote: »robingmurphy wrote: »cupcakesandproteinshakes wrote: »In terms of lifting and recomp in my experience it’s a very slow process so think in terms of a couple of years of consistent resistance training to see decent results. Many people seem to expect results in 90 days or whatever. For most of us in real life it’s a lot slower.
Im 5ft 8.5 and recomped for 2 and a half years at 140 pounds. It’s only now I feel like I look remotely like I lift. I’m nit saying that to put you off, just do you don’t get frustrated after your 6 months is up and then stop.
Thanks - that helps. I do feel like I see people on here that seem to lift weights for 3 months and suddenly they look totally different, and that might have given me an unrealistic idea. However, I think I'm in it for the long haul either way. Yes I want to look better and all that, but my biggest goal is to be a strong middle aged and eventually old woman. I don't want to be like my mom who couldn't lift her own groceries or walk to the end of the block by the time she was in her mid-sixties.
In most cases, that is a matter of someone already having decent muscle mass and then losing weight. By losing the fat over the muscle, more definition is revealed...some people mistake this for muscle growth when in reality it's just revealing more of what's there. An actual re-comp where someone stays more or less the same weight but leans out is indeed a very slow process.
Just as an example for myself...right now I'm sitting around 190 and in the neighborhood of 18%-20% BF. I typically maintain around 180 Lbs and somewhere in the neighborhood of 12%-15% BF...I indeed look quite different with a difference of 10 Lbs. At 190 I'm "fluffy" and look a little soft...at 180 I look much more solid and fit and have more definition which makes me look more muscular even though I'm not. It's just lean enough to have a "fitness" look, but not shredded and no 6 pack or anything like that.
I don't go by body weight as a goal or where my maintenance is best. I go by BF%. That 12-15% range is my sweet spot where I can pretty easily maintain with regular exercise and eating well much of the time, but still indulging and not being super militant about not missing workouts, etc. Below that range requires a lot more discipline on my part and it's not particularly worth it to me to be leaner.
Where and how do you get your body fat tested?0 -
walktalkdog wrote: »walktalkdog wrote: »I totally understand your challenge robingmurphy. I'm in the same boat in similar decision. I'm 44 and 4'11". Doctor says I should be 100 lbs but I have not been that weight since junior high 7th grade so can't imagine ever getting there. I maintained my high school weight of 109 till age 34 being active but eating whatever I wanted. But after that age I packed on weight being less active and more stress in life so more emotional overeating. My syblings health scares of almost losing eyesight to diabetes and fatty liver disease jolted me on my weight loss journey. I lost 29lbs since the wake up call so now I hover between 114 to 109 and struggle to see anything closer to the doctor's goal for me. I think as long as I'm in the normal bmi on the Asian American chart then I'm fine with it which starts at 113lbs. However, I am curious to see what I would look like at 100lbs that the doctor says I should be but honestly, I LOVE food too much for socializing, enjoyment, celebrating, comfort, art, etc. My conclusion is bmi/ body composition is more important than actual weight and I want to live it up a little enjoying food in moderation rather than live in restriction. I will revisit and adjust my goal if there's a health issue otherwise I'm content at my hovering range. I love eating so I'm focusing on building some muscle just so I can eat more since muscle burns more calories.
It sounds to me like you have a healthy attitude and are at a good weight for your height and lifestyle. I'm a little perturbed that you doctor is telling you what you "should" weigh (based on what?), rather than supporting your healthy lifestyle and attitude now and maintaining an appropriate weight.
Thank you for your encouragement and I like to think that about myself as well. I tend to store my excess weight in my abs and doctor says if you sit down and have folds over, then you have some pounds to lose.... My doctor is basing it on the Asian American bmi chart which is slightly different from American bmi chart.
https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator
I'm not Asian but I calculated my BMI and according to the Asian/American chart I fall into the "above healthy weight", and on the NIH one "within healthy range", but barely, since my BMI was calculated at 24.4. I definitely have folds on my abs when I sit down! But I don't think that's an accurate indicator since there are probably some really skinny people with flabby abs.
I agree with you. It feels daunting and improbable that the doctor recommends Asian American bmi chart for me because of my ethnicity but it is based on data from this specific population. I think it's not only my ethnicity but also because I have a petite skeletal frame and 4'11". I know that if I visited my island of origin I am the "fat" one (even though I have a fair amount muscle) among my relatives because it is a third world country.1 -
robingmurphy wrote: »cupcakesandproteinshakes wrote: »In terms of lifting and recomp in my experience it’s a very slow process so think in terms of a couple of years of consistent resistance training to see decent results. Many people seem to expect results in 90 days or whatever. For most of us in real life it’s a lot slower.
Im 5ft 8.5 and recomped for 2 and a half years at 140 pounds. It’s only now I feel like I look remotely like I lift. I’m nit saying that to put you off, just do you don’t get frustrated after your 6 months is up and then stop.
Thanks - that helps. I do feel like I see people on here that seem to lift weights for 3 months and suddenly they look totally different, and that might have given me an unrealistic idea. However, I think I'm in it for the long haul either way. Yes I want to look better and all that, but my biggest goal is to be a strong middle aged and eventually old woman. I don't want to be like my mom who couldn't lift her own groceries or walk to the end of the block by the time she was in her mid-sixties.
In 3 months of following a structured strength training program, a newbie should notice improvement, but what you're describing sounds like more than that. If someone's lifting weights for 3 months and then they look dramatically different, I'm willing to bet that there's some other change going on besides just lifting weights
5 -
Thank you for your encouragement and I like to think that about myself as well. I tend to store my excess weight in my abs and doctor says if you sit down and have folds over, then you have some pounds to lose.... My doctor is basing it on the Asian American bmi chart which is slightly different from American bmi chart.
https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator
There has been much debate for Asian countries to define normal BMI as 18.5 to 23 instead of 25 based on their population's health results and, in fact, you will find that, for example, Hong Kong and Singapore define their overweight cut-offs at a BMI of 23: https://www.chp.gov.hk/en/statistics/data/10/280/427.html
https://www.healthhub.sg/live-healthy/410/Healthy Weight
So in that respect there is nothing unexpected about your doctor's advice if, in fact, you ARE of Asian decent.
However, when it comes to having some folds when sitting down you may want to have a look at the https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p1 thread because on this point, I think--and assuming she is not taking into account something specific about your situation--the expectations of your doctor may be a tad un-realistic.
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Have you tried finding activities you can and want to do in the winter? Skiing, snowshoeing, dance class, zumba, etc.? I understand not enjoying the TM but there are a lot of other things you can do to stay active and burn calories. Does your town have an indoor track? Swimming pool? I'm 5'6" and maintain at 120-125 lbs. If I wasn't as active as I am, I'd be maintaining at 135-140 lbs. I know myself and how I like to eat. Fortunately, where I live I can walk outside year around and I run on the TM when the snow/ice are too bad. I've gotten used to it though I'd rather be outside.1
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Thank you for your encouragement and I like to think that about myself as well. I tend to store my excess weight in my abs and doctor says if you sit down and have folds over, then you have some pounds to lose.... My doctor is basing it on the Asian American bmi chart which is slightly different from American bmi chart.
https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator
There has been much debate for Asian countries to define normal BMI as 18.5 to 23 instead of 25 based on their population's health results and, in fact, you will find that, for example, Hong Kong and Singapore define their overweight cut-offs at a BMI of 23: https://www.chp.gov.hk/en/statistics/data/10/280/427.html
https://www.healthhub.sg/live-healthy/410/Healthy Weight
So in that respect there is nothing unexpected about your doctor's advice if, in fact, you ARE of Asian decent.
However, when it comes to having some folds when sitting down you may want to have a look at the https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p1 thread because on this point, I think--and assuming she is not taking into account something specific about your situation--the expectations of your doctor may be a tad un-realistic.
Unfortunately I am of Asian descent and yes, I research it because I was incredulous and fact checked validity.
I agree with your comment on my doctor as it was either oversimplified or unrealistic expectation if not taken in context of Asian American bmi chart and research of my descent.0 -
Hmm 🤔 just to be more clear:
A BMI suggestion of <23 seems to be in line with general norms for Asian ethnicity.
If of Asian descent and not significantly taller and / or more muscular than expected, somewhere between 18.5 to 23 is where your health risks will probably be minimized.
So this passes a general fact check.
No belly folds is a different issue and, in part, would depend on how a fold is defined.
This potentially fails my own quick fact check, thus striving for it would require life threatening reasons beyond being Asian
The thread I referenced has many pictures of very healthy, in many cases less then BMI 23, ladies who show what some could interpret as a fold when the sit.
Hence the fact check ding on this part of the advice unless there are issues beyond ethnicity in play.3
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