How do I Determine a Goal Weight?
Summary
TLDRThe speaker critiques the use of ideal body weight calculators and BMI charts, emphasizing that they overlook individual lean mass, which includes muscle, organ tissue, and bone weight. They argue for considering one's natural, maintained weight as a healthier benchmark, rather than striving for goals set by arbitrary online tools. The speaker shares a client's story to illustrate the point and advises working with a dietitian to determine a stable, healthy weight through balanced eating and exercise, warning against disordered behaviors in pursuit of unrealistic weight goals.
Takeaways
- 🚫 Avoid using ideal body weight calculators and the Hamwi equation as they don't consider individual lean mass.
- ❌ Stop relying on BMI charts to determine healthy weight, as they don't account for lean mass.
- 💪 Lean mass includes muscle, organ tissue, organs, and skeletal weight, which is crucial for health.
- ⁉️ Doctors may still use these charts, but it's rare for them to consider individual weight history and natural weight.
- 🤔 Ask yourself if there's a weight you've maintained easily without extreme dieting or exercise.
- 🌰 An example given is a client who maintained 170 pounds with ease, suggesting it's a more realistic goal than an online chart's 140 pounds.
- 🏋️♀️ A stable weight is one maintained with normal eating and exercise habits, not obsessive behaviors.
- 🔍 If unsure of your stable weight, work with a dietitian to determine it through healthy behaviors.
- 🍽️ Focus on eating well, doing enjoyable movement, and monitoring non-scale victories like energy levels and hunger cues.
- ⚖️ Don't force yourself to an arbitrary weight set by online calculators; trust your body's natural set point.
Q & A
What is the issue with using ideal body weight calculators and BMI charts?
-Ideal body weight calculators and BMI charts do not take into account an individual's lean mass, which includes muscle, tissue around organs, organs, and skeletal weight. These factors are essential for determining a healthy weight.
Why is it important to consider lean mass when determining a healthy weight?
-Lean mass is crucial because it represents all the non-fat components of the body, which are vital for health and function. Ignoring lean mass can lead to inaccurate weight goals that may not be suitable for an individual's body composition.
What does the speaker suggest instead of relying on ideal body weight calculators?
-The speaker suggests considering one's weight history and identifying a weight that can be maintained with little to no effort, without obsessive behaviors like extreme calorie counting or excessive exercise.
How can a person determine their natural, healthy weight?
-A person can determine their natural, healthy weight by reflecting on a weight they have maintained for a significant period without strict dieting or excessive exercise.
What is the significance of maintaining a weight with 'little to no effort' as mentioned in the script?
-Maintaining a weight with 'little to no effort' implies that the individual is eating a balanced diet and engaging in moderate physical activity without resorting to extreme or disordered behaviors, which can indicate a weight that is more natural and sustainable for their body.
Why might a doctor's advice on weight differ from the speaker's perspective?
-A doctor's advice might differ because they may rely on standardized charts and calculators that do not account for individual variations in lean mass and other factors, leading to weight recommendations that may not align with an individual's natural, healthy weight.
What is the role of a dietitian in determining a person's healthy weight?
-A dietitian can help by focusing on healthy behaviors, such as balanced eating and enjoyable physical activity, and by monitoring non-scale victories like energy levels, hunger cues, and overall well-being to find a stable and healthy weight.
What are 'non-scale victories' and why are they important?
-Non-scale victories refer to health indicators other than weight, such as sustained energy, balanced hunger and fullness cues, and the absence of constant cravings. They are important because they reflect overall health and well-being, not just numerical weight.
How can disordered eating behaviors arise from setting unrealistic weight goals?
-Disordered eating behaviors can arise when individuals force themselves to reach weights that their bodies are not naturally inclined to maintain, leading to restrictive diets, over-exercising, and other unhealthy practices.
What is the message the speaker wants the audience to take away regarding weight and health?
-The speaker wants the audience to understand that health is not solely about achieving a specific number on the scale. Instead, it's about finding a weight that is sustainable and healthy for one's individual body, focusing on overall well-being and healthy habits.
Outlines
🚫 Avoid Ideal Body Weight Calculators
The speaker advises against using traditional ideal body weight calculators and BMI charts, emphasizing that these methods do not consider an individual's lean mass, which includes muscle, organ tissue, and bone weight. They argue that these tools can misguide people about their healthy weight range. The speaker suggests considering one's weight history and identifying a stable weight that can be maintained without extreme dieting or exercise as a more accurate reflection of a healthy weight. They share an example of a client whose natural weight was higher than what was recommended by such calculators and charts, highlighting the importance of recognizing and accepting one's natural weight rather than striving for an arbitrary goal that could lead to disordered eating behaviors.
Mindmap
Keywords
💡Ideal Body Weight
💡Hamwi Equation
💡BMI Charts
💡Lean Mass
💡Weight History
💡Natural Weight
💡Disordered Behaviors
💡Dietitian
💡Non-scale Victories
💡Stable Weight
💡Healthy Behaviors
Highlights
Advises against using ideal body weight calculators and the Hamwi equation for determining healthy weight.
Critiques BMI charts for not accounting for lean mass, which includes muscle, organ tissue, and skeletal weight.
Suggests that ideal body weight calculators are not accurate due to the lack of consideration for individual lean mass.
Encourages questioning the advice of doctors who rely on standard charts without personal weight history.
Recommends considering one's weight history to determine a healthy weight range.
Asks listeners to reflect on a weight they've maintained with little effort, indicating a natural and healthy weight.
Shares an example of a client whose maintained weight was healthier than the goal weight suggested by charts.
Advises that a person's high lean mass can affect what a healthy weight should be.
Encourages self-reflection on whether one has ever had a stable weight and the implications for health.
Suggests working with a dietitian to determine a stable and healthy weight through healthy behaviors.
Discusses the importance of focusing on sustainable eating and exercise habits rather than strict calorie counting or extreme exercise.
Advises paying attention to non-scale victories such as energy levels, cravings, and bloating to gauge health.
Warns against using online calculators that promote arbitrary weight goals leading to disordered eating behaviors.
Cautions against forcing oneself to an unhealthy weight through restrictive diets and excessive exercise.
Recommends trusting one's body and intuition regarding natural weight over external pressure.
Ends with a call to action for viewers to like and subscribe for more content.
Transcripts
stop using the ideal body weight
calculators and what i mean by that is
some of those ones that you can find
online
or that one that is referred to as the
ham we equation which is
a hundred pounds for the first five feet
and then five
pounds for every inch over five feet and
it's a little bit different for men
and stop using those frankly stop even
using the bmi
charts to figure out where your weight
should be
none of those take into account your
lean
mass now remember lean mass is
everything in the body that's
not fat and when i say everything that's
not fat i mean
quite literally everything i mean your
muscle
your tissue around your organs your
organs
the weight of your skeleton quite
literally everything in the body that's
not fat
and if those ideal body weight
calculators are not factoring in your
lean mass which is essential lean mass
it's not going to be able to tell you
where your weight should
be so then of course i get the question
well my doctor says this isn't it yeah
they're using those charts it's very
rare now some doctors do don't get me
wrong
but it's very rare that they're taking
into account your weight history and
where your weight may naturally be
especially if that weight falls above
what they think those calculators and
those online charts and whatever
say that you should be so we have to
consider
your weight history when you're trying
to figure out where your body is at its
healthiest i want you to ask yourself
this question
is there a weight that you have
maintained for a significant period of
time
without a lot of effort and what i mean
by that is
you weren't like counting every calorie
that you ate you weren't restricting to
1200 calories you weren't exercising
three hours a day you weren't
cutting out all sugar or something like
that you were for the most part
just eating um and maybe doing some
movement right but it was nothing that
was
obsessive do you have a time when your
body just kind of stayed
so i'll give you an example i had a
client who was about 200 pounds
and was being told that her goal weight
should be 140 to 145 and so she thought
that's her goal weight and she's
striving to get to this
but the weight that she had kind of will
say
easily maintained was actually 170
right so kind of right in the middle of
that range and she maintained about 170
pounds for two or three years
and she did so with we'll say little to
no effort she was eating well she was
exercising
but she wasn't obsessing over anything
so what we had to talk about
is how 170 is probably a more realistic
goal for this person
than trying to get down to 140 through
arguably disordered behaviors
just because that's what some online
chart told her
now it just so happens that for this
person this person had a really high
lean mass
and that makes a lot of sense so i want
you to ask yourself that question
now if you're someone who's like well
actually no i've never had a stable
weight my weight has always bounced
then we need to work on figuring out
what your stable weight
is i highly recommend you work with a
dietitian for this this is what i work
on with a lot of my clients
is figuring out where is that healthy
weight for you
we're gonna do so by focusing on healthy
behaviors and what i mean by that
is focusing on eating well doing
movement that you love
paying attention to non-skilled
victories things like
if your energy is sustained if you're
craving carbs and sweets which you
shouldn't be because if you are that
means you're not eating enough
if you are feeling bloated just in
general
how your hunger is how your fullness is
we're going to pay attention to all of
those things
in addition to healthy behaviors and
maybe tweak and change food and do that
together to figure out
where your stable weight is it's really
important that we figure that out
because i think a big issue right now
is that people are using these online
calculators or something that's frankly
pretty arbitrary
and they're forcing themselves to try to
get to this weight
inevitably they don't get to that weight
because their body's not designed to be
there
and then that trickles into these
disordered behaviors right
using the example that i was just using
we'll have someone who is at 200 pounds
maybe they get down to 160
but they can't get down to that 145 and
so then what do they start to do
they start to restrict and over exercise
et cetera et cetera
so i highly recommend you see a
dietitian if you're someone who doesn't
know where your natural weight is if you
are someone who knows where it is
trust that that's where your body is
going to be and stop
forcing yourself to get to a lower
weight through disordered behaviors
thank you so much for being here guys
don't forget to like and subscribe
you
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