How do I Determine a Goal Weight?

The Kahm Clinic

6 Aug 202105:01

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

00:00

🚫 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

Ideal body weight refers to a weight range that is considered healthy and desirable for a person based on their height and body composition. In the video, the speaker discourages the use of ideal body weight calculators because they do not take into account individual differences such as lean mass. The speaker argues that these calculators can lead to unrealistic expectations and disordered behaviors.

💡Hamwi Equation

The Hamwi Equation is a method used to calculate ideal body weight, which assigns 100 pounds for the first five feet of height and adds five pounds for every inch over five feet. The video criticizes this equation for being too simplistic and not accounting for factors like lean mass, which is crucial for determining a healthy weight.

💡BMI Charts

BMI (Body Mass Index) charts are tools used to classify individuals into weight categories based on their height and weight. The video suggests that BMI charts should not be the sole determinant of a person's ideal weight because they do not consider lean mass and can lead to a misunderstanding of what constitutes a healthy weight.

💡Lean Mass

Lean mass is the total amount of non-fat body mass, which includes muscle, bone, and organ tissues. The video emphasizes the importance of lean mass in determining a person's healthy weight, as it is a significant factor that ideal body weight calculators and BMI charts often overlook.

💡Weight History

Weight history refers to an individual's past weight patterns and trends. The video suggests considering one's weight history to understand their natural weight range, as it can provide insight into what weight the body maintains without extreme efforts.

💡Natural Weight

Natural weight is the weight at which a person's body naturally settles without extreme dieting or exercise. The video encourages viewers to identify their natural weight, which is maintained with normal eating habits and moderate exercise, as a more realistic goal than striving for weights suggested by arbitrary online calculators.

💡Disordered Behaviors

Disordered behaviors in the context of the video refer to unhealthy practices such as extreme dieting, excessive exercise, or restrictive eating patterns that individuals may adopt in an attempt to reach an ideal weight that is not naturally sustainable for them.

💡Dietitian

A dietitian is a nutrition professional who can provide guidance on healthy eating and weight management. The video recommends working with a dietitian to determine a healthy weight and to establish sustainable eating and exercise habits.

💡Non-scale Victories

Non-scale victories are health improvements that are not measured by the scale, such as increased energy levels, better digestion, or improved mood. The video suggests focusing on these victories as indicators of a healthy weight and lifestyle, rather than solely relying on numerical weight goals.

💡Stable Weight

Stable weight is a weight that an individual can maintain over time without significant effort. The video discusses the importance of identifying one's stable weight as a more accurate reflection of a healthy weight than arbitrary numbers from online calculators.

💡Healthy Behaviors

Healthy behaviors in the video refer to sustainable lifestyle practices such as balanced eating and enjoyable physical activity. The speaker advocates for focusing on these behaviors to achieve and maintain a healthy weight, rather than resorting to extreme measures.

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.