Is 115 pounds a good goal weight for a 5’4” female?

Daniellednm
Daniellednm Posts: 2 Member
in Health and Weight Loss
I currently weight 273 pounds. My goal weight is 115 lbs. I chose this goal weight because when I used to weigh 145 pounds years ago, and I still had a stomach. I want a flat stomach and I want to be able to fit in small outfits. I plan on getting gastric sleeve next year. I will also work out and eat healthy.
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Best Answers

  • Retroguy2000
    Retroguy2000 Posts: 1,889 Member
    edited December 2024 Answer ✓
    For now, just walking more is going to be great for you.

    IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge.

    For example in this chart, you might say you're represented in one pic here, and you plan to reach the image in a different pic. But you only get there by passing the other pics in between.

    Womens-Body-Fat-Infographic.jpg
  • AnnPT77
    AnnPT77 Posts: 34,745 Member
    Answer ✓
    Retroguy2000 wrote: »
    For now, just walking more is going to be great for you.

    IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge.

    For example in this chart, you might say you're represented in one pic here, and you plan to reach the image in a different pic. But you only get there by passing the other pics in between.

    Womens-Body-Fat-Infographic.jpg

    Not likely to get the looks in those specific photos below mid 20s percents without strength work, though. I agree it's OK, though probably not optimal, not to start strength exercise immediately. You're right, walking, if feasible, is a good start.

    You (Retro) know this, but not everyone does: Weight and belly fat levels don't necessarily decline in lockstep. I think the leanest, flattest midsection I've ever seen on a woman here was someone my height, 5'5", who weighed somewhere in the 150s pounds. That's an overweight BMI, and 20 or more pounds above a weight where I'd still have more belly fat than I'd like, but she had truly minimal fat.

Answers

  • rms62003
    rms62003 Posts: 80 Member
    You are striving for a BMI of 19.7, which is on the low end of normal (normal 19-25.) This is VERY hard for a person who has been obese. It would be better for you to strive for a BMI goal of 23-25 (130-145).
    Unfortunately for us who are obese, our skin is very stretched out. So, no matter what BMI you end up with, you might always have a little bit of a pouch.

    I would recommend working toward a healthy goal, and healthy lifestyle instead of a certain body figure. We all look great in any body shape -our body health is more important than what the mirror tells us!
  • rms62003
    rms62003 Posts: 80 Member
    Retroguy2000 wrote: »
    For now, just walking more is going to be great for you.

    IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge.

    For example in this chart, you might say you're represented in one pic here, and you plan to reach the image in a different pic. But you only get there by passing the other pics in between.

    Womens-Body-Fat-Infographic.jpg

    One thing to keep in mind with the pictures above:

    "The average body fat percentage for adult females varies depending on factors such as age, ethnicity, and body mass index (BMI). According to the National Health and Nutrition Examination Survey (NHANES), the average body fat percentage for adult females in the United States is:
    20-39 years: 30.8%
    40-59 years: 34.9%
    60-79 years: 38.4% "
  • AnnPT77
    AnnPT77 Posts: 34,745 Member
    rms62003 wrote: »
    Retroguy2000 wrote: »
    For now, just walking more is going to be great for you.

    IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge.

    For example in this chart, you might say you're represented in one pic here, and you plan to reach the image in a different pic. But you only get there by passing the other pics in between.

    Womens-Body-Fat-Infographic.jpg

    One thing to keep in mind with the pictures above:

    "The average body fat percentage for adult females varies depending on factors such as age, ethnicity, and body mass index (BMI). According to the National Health and Nutrition Examination Survey (NHANES), the average body fat percentage for adult females in the United States is:
    20-39 years: 30.8%
    40-59 years: 34.9%
    60-79 years: 38.4% "

    In general, I agree with you (and whatever source you're quoting but didn't link) that age, ethnicity, BMI, and more matter.

    But I'd suggest adding more context. NHANES says the average body weight for women in those age groups is:

    20-39 years: 76 kg / 167 lbs
    40-59 years: 80 kg / 176 lbs
    60+ years: 75.5 kg / 166 lbs

    I don't think the averages tell us much of anything about what's right for an individual . . . ever, really, but especially in a context where a very large fraction of people in the US are overweight or obese.

    OP is an individual, about whom we know fairly little.

    Just as an example of individual vs. population, no other intent: I'm 69. My BF% is probably somewhere in the mid to upper half of the 20% range right now. If I weighed 166 pounds with the same approximate muscle mass, my BF% would be around 42%. I'd be overweight, and for my body type, seriously over-fat, even though not technically obese BMI. (BTW, I weighed 166 and more in 2015, at age 59. I was seriously over-fat.)

    I wouldn't suggest anyone strive for the averages in this case, for best health results. As you say, individuals do vary, but IMO that's a reason to use other metrics, like waist to height ratio as one example, get a reasonable body fat percent estimate, or talk with their doctor about what weight would be healthiest in their specific individual situation.

    Source for stats I mentioned: https://www.cdc.gov/nchs/data/nhsr/nhsr122-508.pdf
  • Theoldguy1
    Theoldguy1 Posts: 2,500 Member
    rms62003 wrote: »
    Retroguy2000 wrote: »
    For now, just walking more is going to be great for you.

    IMO, it would be better to have interim goals. You didn't gain that weight in one year, and you probably won't lose it in one year. You can however be proud of progress along the way, and take a couple of diet breaks to mentally and physically recharge.

    For example in this chart, you might say you're represented in one pic here, and you plan to reach the image in a different pic. But you only get there by passing the other pics in between.

    Womens-Body-Fat-Infographic.jpg

    One thing to keep in mind with the pictures above:

    "The average body fat percentage for adult females varies depending on factors such as age, ethnicity, and body mass index (BMI). According to the National Health and Nutrition Examination Survey (NHANES), the average body fat percentage for adult females in the United States is:
    20-39 years: 30.8%
    40-59 years: 34.9%
    60-79 years: 38.4% "

    Another thing to keep in mind regarding the above percents is around 70% of the US population is overweight/obese unfortunately.
  • Emily3907
    Emily3907 Posts: 1,445 Member
    edited January 7
    Hey there! I had gastric sleeve in November 2022. I am also 5'4", I started at 275 and I am currently sitting at 178. My surgeon set my goal for 160, which I am still working at, but hopeful to meet this year.

    My bariatric dietitian and surgeon explained it to me this way when I told them my goal was 130. Yes, a goal that low is achievable. However, maintaining that for life would require an extremely strict diet and exercise plan with almost no wiggle room for holidays, special occasions, vacations, etc.

    As far as the flat stomach.....that will most likely require surgery to achieve. Losing that much weight, especially as quickly as you lose it after surgery, almost always results in excess skin. I had a 360 tummy tuck and lipo this past September (2024) and I still have a small pooch even after that (could still be some swelling in there too). I had a full on apron belly (thanks to two c-sections and my weight loss), so I feel like a whole new person!

    So, are your goals achievable? Yes. Are they maintainable? Maybe, but it will require a TON of hard hard work. Surgery is great and I don't regret it at all. But, it still requires a lot of hard work and a mindset change for success.
  • totameafox
    totameafox Posts: 17 Member
    muscle weighs more than fat. so what you think a person who has a flat stomach weighs may not be what you think. go for a healthy look rather than a number on a scale. Don't stress over being perfect. I bet you were still beautiful at 145 lbs. I know i felt awesome when i was at 150.

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