How do you choose a goal weight?
Replies
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Sorry if I missed this on the read through, but if you are settling weight based on BMI, you should also factor age in. It does matter and you don’t want to pick a BMI that’s suitable for a 22 yo versus a 52 yo.
What would be your calculation?
I'd assume that a younger person would perhaps select a higher weight due to more muscle and heavier bones, while an older person would select a lower weight.
For myself at 55, I am larger at 125 lbs than I was just 6 short years ago (pre-menopause). I'm hoping that this year, besides getting down to 122 lbs, that I can build a little muscle and perhaps get back into all the clothes that fit then at the same weight range (122-127 lbs).0 -
bold_rabbit wrote: »Sorry if I missed this on the read through, but if you are settling weight based on BMI, you should also factor age in. It does matter and you don’t want to pick a BMI that’s suitable for a 22 yo versus a 52 yo.
What would be your calculation?
I'd assume that a younger person would perhaps select a higher weight due to more muscle and heavier bones, while an older person would select a lower weight.
For myself at 55, I am larger at 125 lbs than I was just 6 short years ago (pre-menopause). I'm hoping that this year, besides getting down to 122 lbs, that I can build a little muscle and perhaps get back into all the clothes that fit then at the same weight range (122-127 lbs).
I think an older person would lean towards a higher weight to protect against disease (as in, have a little extra to lose when disease occurs).0 -
So here's the deal: I'm 52, 5'10" and currently weigh 220. I have lost weight before (from an all-time high of 274) and stopped when I hit 170. I was unable to maintain that and settled more into a comfortable 180-190 area. (I followed a meal-replacement plan and never went through a formal maintenance program, so it's no surprise I couldn't maintain it.) Fortunately, I'm working with both a personal trainer and a nutritionist this time around so I won't be left on the curb to fend for myself whenever I reach a good weight.
Originally I thought I'd like to get back to 190, since that's attainable and I felt good there. However, that's still not a good BMI at 27.3 - still overweight.
Ideally, I should be between 130-170 to hit a BMI between 18.5 and 24.9, but I haven't weighed 150 or less since I was 17. If I aimed for the middle - 150 - I'd need to lose 70 pounds. Is this realistic?
Fortunately, I have no personal health problems other than typical age-related aches and pains. I don't take medication for anything but there are some familial issues with various cancers and diabetes. Not quite sedentary, but not super active either, just averaging 3-5 days a week of 30 minutes of cardio and adding some body weight resistance exercises.
So what do you think? Is it just the number that's scaring me and I should go for 150? Go until my body seems to be happy and stop? Not worry about a final goal yet and just see what happens?
Thanks!
If you have access to a reliable body fat measurement, that would be the ideal starting place. You can get a sense of muscle and lean mass and then just add in a desired/sustainable body fat percentage. Unfortunately, most clubs don't have quality equipment available--they either have hand-held or single-limb models. Plus they don't know how to tell you to prepare for the test.
Another benchmark I have used in the past is to ask someone their lowest scale weight as an adult. That works 60-70% of the time.
Otherwise I would shoot for the 190 and see how you feel and look and go from there, and not worry about BMI. 190 would be a pretty substantial loss and achievement. From where you are now, I don't think you have to put a high priority on setting a goal weight.
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Just one other comment: everyone has to choose the weight level that they feel comfortable with, and there are a number of factors--all valid--that contribute to that decision.
I would, however, advise a little caution about making a decision based primarily on looking "too thin" or "sickly" at a lower weight. When people lose a lot of weight, the difference in size can affect both one's perception of oneself and other peoples' perception as well. Quite often, people have a reflexive reaction of "oh you look too thin" based on the contrast between your former and current appearance. I think this can be especially true when you are older.
It might be that, if you give it some time, both your perception and that of other people might change as they get used to the "new you". Again, I'm not judging anyone's choice, just throwing out the alternate idea that first impressions are not always the most accurate ones.
Sustainability is a different issue. I agree with those people who come to the conclusion that while they may have "looked better" at a certain weight, it was too much effort to sustain and so they felt more comfortable overall at a weight that they could maintain more easily.
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Don't get to freaked out about BMI. BMI is a flawed measure, especially if you do weight lifting. BMI is an inaccurate measure of body fat content and does not take into account muscle mass, bone density, overall body composition, and racial and sex differences. BMI calcs do not consider if that extra mass you have is fat or muscle or bone. You can assure using the BMI calculation that the last 20 Mr. and Ms. Olympia's had high BMI's because of their muscle mass yet you wouldn't tell them they are fat. Likely 5% body fat or less. Now if you just want to be skinny and not particularly healthy then BMI would probably be a good parameter to use.1
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You guys are all so awesome. I figured I'd get a good range of rational advice and no one disappointed. I'll definitely set a short goal -- I'm thinking 209 to start, since that'll be a 25-pound loss. Then maybe I'll try another 25 and see how that feels at 184. And I'm going to definitely look into the body frame calculation to get a better idea of where I land.
Thank you everyone!
While it's useful and interesting, the frame calculations based off things like wrist/elbow, can be misleading. They are body parts that usually have a thinner fat layer, even when we're overweight, so easier to measure . . . but body configurations are very individualistic.
What matters most, frame-wise, to a "good" goal weight, is the big body parts (pelvic bones, shoulders, ribcage). Those are the areas where large people are going to need geometrically more "lean meat" to wrap around the bigger bone frame, and that wrapper stuff has weight. The issue is not the weight or size of the bones themselves, but rather how much space is enclosed by them, and needs to be filled with "body stuff". And those parts are difficult to measure, when we're still overweight.
For women, breasts add a complication. A large breasted woman will weigh more, several pounds more, than an otherwise similar-sized, similarly-muscled woman of the same height and body fat in other spots. Some women have fattier breasts, and lose more weight there, while others don't change size all that much with weight loss because their breasts have relatively more non-fatty breast tissue. (You may have an idea which you are.)
As a personal example, for some reason I have pretty giant hands for a 5'5" woman (size 10 ring finger, even when I was BMI 20, around 120 pounds). My wrists match that proportion. Elbows aren't quite as dramatic, but still big. They suggest I have a medium/large frame. I don't. I have narrow hips, and no breasts (post-mastectomy, but they were always small, even when I was obese I was an A cup). Even with kind of wide shoulders - built like a 14-year-old boy, I swear, not a 64-year-old woman!
- what I actually have is a small frame.
Unless you have a severely distorted body image, you will know your "good" goal weight with more certainty as you approach it. If in doubt, discuss it with your doctor (and not with people who are used to looking at a heavier you, some of whom will be kind of freaked out by your loss, which is a thing
).
Best wishes!3 -
Sorry if I missed this on the read through, but if you are settling weight based on BMI, you should also factor age in. It does matter and you don’t want to pick a BMI that’s suitable for a 22 yo versus a 52 yo.
Y'know, I sorta believed that when I started, so I set a higher goal weight, about 10 pounds more than the weight that was good at 22. For me, that was wrong. The age 22 weight was just fine. (Pretty sure muscle mass is at least close at age 64 to what it was at age 22 - muscle depends on situation/habits for a long, long time.)
And if the issue is health, that's very person-specific. Certain joint issues might suggest a lower weight (if maintainable comfortably), and last I looked, the American Cancer Society was suggesting "the lowest healthy weight you can maintain comfortably" (or words to that effect) for people in my situation.2 -
I started last February at 220 and am now at 170. I basically went to maintenance for the holidays so I could still enjoy feels and relaxing with my family, and this next year I want to lose another 20lbs to ultimately reach 150. When I started my goal was 160 because I was thinking in terms of BMI, but now that I've lost this much weight I realize I want to be under 160 and I feel more capable. I'd recommend not worrying too much now about where you'll end up, but just work on losing 1lb per week and get in that groove. You can always reassess later or stop when you feel comfortable.2
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The first time I lost weight (in 2004) I started at 260lb and 160lb was the top end of healthy BMI for me so I set that as my target. I went down to maybe 148 but felt too thin so drifted back up to 160ish.
After a while I changed my routine/habits a bit and started maintaining at a slight higher weight - around 175-180 for quite a while, but over the last couple of years my weight drifted up to 190ish. When I started using mfp I initially set my target at 176 but now I'm there (give or take some Christmas weight gain) I've adjusted it down a bit more but I'm taking it 5-10lb at a time to see how I feel.1 -
I definitely do better with the smaller goals. Losing 50 lbs feels like a lot, losing 10 isn't a big deal. So, I break it down.
For example, I'm 5'7" and was at 189. My first goal was just to get to my driver's license weight of 175, right now I'm about 1.5 lbs away from that (I've hit that weight on the scales a couple times, but not consistently enough to call it "my weight"). After that, the goal will be to fit into the pants I wore at my lowest adult weight (though reaching it in a healthy way this time, the first time was due to depression), which should be somewhere around ~160-165.
After that, we'll see what's next. At that point I'll be on that normal/overweight edge and will have to see how I look and feel.
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My goal weight is the weight I was when I was a full time yoga teacher with an active lifestyle, but this is the most relevant answer:On a skim-through I didn't see it mentioned (apologies if I missed it!), so I want to add this, although you may already be aware of it:
Whatever you tell MFP your goal weight is, that has zip-zero-no effect on how it calculates your weight loss calorie goal. None.
MFP asks you to put a goal weight in your profile, but it only uses that for some motivational type messages, like the "ticker" you can put on your page that says you've lost X out of Y pounds, or you have Z pounds to goal, or whatever.
You can set your goal weight at anything less than your current weight, set up the other profile data according to instructions, and your calorie goal will be the same regardless. It's not worth agonizing over. You can change it later, no penalty or even difference.
Not worth worrying over, truly. Set it to whatever seems adequate now, and re-evaluate as you get closer, when you have more information/experience/insight.
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virginiajharris wrote: »I definitely do better with the smaller goals. Losing 50 lbs feels like a lot, losing 10 isn't a big deal. So, I break it down.
For example, I'm 5'7" and was at 189. My first goal was just to get to my driver's license weight of 175, right now I'm about 1.5 lbs away from that (I've hit that weight on the scales a couple times, but not consistently enough to call it "my weight"). After that, the goal will be to fit into the pants I wore at my lowest adult weight (though reaching it in a healthy way this time, the first time was due to depression), which should be somewhere around ~160-165.
After that, we'll see what's next. At that point I'll be on that normal/overweight edge and will have to see how I look and feel.
Same. When I was 300+ if someone suggested I should set my goal at 165 I would NEVER have made it. That isn't how I work. Starting with 270, then 220, then 180, etc...that helped me so much.4 -
I steer clear of using BMI as any kind of resource because it's different for everyone. I always think of my tattoo artist who is a feisty 5'1" and does extreme weightlifting as a hobby... According to a BMI chart, she's obese for her height, but she's less than 4% body fat and could pick me up (396lbs!) if it didn't hurt me to do it (we tried when we were hanging out one night!).
That being said, I've chosen 250lbs as my current goal. It's roughly 150lbs less than my highest weight of 403lbs. Once I get there, I'll reassess how important it is to keep losing. I don't actually mind being fat, but I hate how much it inhibits my ability! This weightloss is not about vanity... It's about ability.7 -
I setup both long term and short term goals, but I allow flexibility to fit my life.
For example I set my long term goal of getting down to 204 lbs - the upper limit of my BMI.
As a short term goal I set to maintain an outstanding PRT score - pushups, situps, run, pullups, swim.
A few months ago I got sidetracked from my long term goal and my time for long endurance sessions diminished, so I turned this to lifting. Turned my deficit into temporary surplus and focused on developing muscle. Things have now changed and I shift back to deficit and weight loss, but the bulk will help my PRT goal.2 -
I have combined a few factors. The BMI chart, what weight I’ve felt most comfortable at I. The past, what size I enjoy being and has been maintainable, etc.1
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You wrote you are working with a nutritionist. I would suggest you seek advice from your doctor. BMI is only one factor of determining a goal weight. I have a goal weight, but I also have an open mind that I may have to be flexible. I am factoring my overall health and my overall mental health. Most importantly, I want to be able to maintain my weight (after I reach my goal weight).
Personally, I would set a short term goal. If you reach that weight and feel there is a benefit to maintain or set a new goal, do that. Don't settle for a long term goal without a few short term goals. I feel like that is too much pressure. Feel some success! Good luck on your journey.1 -
fdlewenstein wrote: »You wrote you are working with a nutritionist. I would suggest you seek advice from your doctor.
Better yet, set up an appointment with a Registered Dietician. Most doctors receive minimal nutrition education.
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fdlewenstein wrote: »You wrote you are working with a nutritionist. I would suggest you seek advice from your doctor.
Better yet, set up an appointment with a Registered Dietician. Most doctors receive minimal nutrition education.
My nutritionist is an RD and, fortunately, she works closely with my doctor in the same office. I'm very fortunate to have that arrangement.
Thanks for the insights!0 -
I think factoring in age makes a difference too. I was thin growing up, but if I were to get all the way back down to what I was when I got married 23 years ago, I would look sickly and terrible! But back when I was 27, I looked amazing at that weight! At 51, I’d look like the crypt-keeper from Fright Night!1
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fdlewenstein wrote: »You wrote you are working with a nutritionist. I would suggest you seek advice from your doctor.
Better yet, set up an appointment with a Registered Dietician. Most doctors receive minimal nutrition education.
My nutritionist is an RD and, fortunately, she works closely with my doctor in the same office. I'm very fortunate to have that arrangement.
Thanks for the insights!
Thank you for the clarification. Most who call themselves "nutritionist" only have a rudimentary education (6 week course being the most common) unlike RDs who have 2-3 years advanced training. Sounds like you have a great medical team.1 -
Interesting update: I asked my personal trainer on Monday and she suggested I not worry about a number, per se, but instead focus on the shape I want to be. That one's easy: I don't want to look like a body builder, but I also don't want to look like a little waif who can be blown over in the wind. I've worked on my body a long time but I've never been able to see any muscle tone due to the overlying fat. So, I definitely want to see some muscle definition while still retaining some curves.
This morning I met with my nutritionist (RDN) and asked her about it. She asked me what my lowest weight was as an adult and if I was able to maintain it. (170 and definitely not) Then she looked at my medical file (no diabetes, high blood pressure, or any elevated risk factors for them or anything else), and said she felt 180 or even 190 were perfectly fine. She said that the BMI was created as a means of tracking an average weight for a large population and never designed to direct an individual to a "perfect" weight. She's actually annoyed that the medical community continues to rely on it for this purpose.
In my case, specifically, she said that I will not be any healthier at 150 than I will be at 180 or 190 -- but trying to force my body into a lower weight that I can't maintain, then going up and down over and over would be detrimental. Makes perfect sense.
So, taking everyone's advice into consideration, I'm going to set small goals, work on feeling better and building the muscle definition I want to see, and stop when it becomes clear I'm trying to attain something I can't maintain.
So much to think about, but it's pretty nice when the answer is to just chill and it'll work out.6 -
Interesting update: I asked my personal trainer on Monday and she suggested I not worry about a number, per se, but instead focus on the shape I want to be. That one's easy: I don't want to look like a body builder, but I also don't want to look like a little waif who can be blown over in the wind. I've worked on my body a long time but I've never been able to see any muscle tone due to the overlying fat. So, I definitely want to see some muscle definition while still retaining some curves.
This morning I met with my nutritionist (RDN) and asked her about it. She asked me what my lowest weight was as an adult and if I was able to maintain it. (170 and definitely not) Then she looked at my medical file (no diabetes, high blood pressure, or any elevated risk factors for them or anything else), and said she felt 180 or even 190 were perfectly fine. She said that the BMI was created as a means of tracking an average weight for a large population and never designed to direct an individual to a "perfect" weight. She's actually annoyed that the medical community continues to rely on it for this purpose.
In my case, specifically, she said that I will not be any healthier at 150 than I will be at 180 or 190 -- but trying to force my body into a lower weight that I can't maintain, then going up and down over and over would be detrimental. Makes perfect sense.
So, taking everyone's advice into consideration, I'm going to set small goals, work on feeling better and building the muscle definition I want to see, and stop when it becomes clear I'm trying to attain something I can't maintain.
So much to think about, but it's pretty nice when the answer is to just chill and it'll work out.
Sounds like you have an RD who knows her business. Good advice.2 -
@kathi7501 That is great that you have a group of professionals working with you who are helping you set healthy goals specific to you!1
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So much to think about, but it's pretty nice when the answer is to just chill and it'll work out.
This has been my philosophy. It was kind of forced upon me because I have been overweight or worse and not happy about it the entire time I have had an adult body. I have no idea what number would suit me because I have never seen it. I also think it is easier because I am not counting down to a number so the numbers carry less significance for me.
I can see on the scale that I am about 20 pounds from the last weight I remember seeing as a teen. When I look in the mirror I can see that I have more weight to lose but I lack the personal experience to judge how much.
I am a few pounds away from leaving obese. I definitely want to leave obese. After that it will be a balance of appearance, ease of maintenance, and living as unrestricted by fat as I can.4
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