Write that weight in your workbook and label it as high.
The second step is to think about what was your lowest weight as an adult and
again, how did you feel at that weight?
Write that weight in your workbook and label it as low.
The third step is to try to think about what weight you usually
keep coming back to when you're not gaining weight and you're not dieting.
So this is what we would call your stable weight and
also think about how you felt at that weight.
Write that weight in your workbook and label it as stable.
The fourth step is a little more complicated and that's to calculate
an ideal body weight for you, using what we call the Hamwi Method.
So it's a mathematical formula, for men it's 106 pounds for
being 60 inches tall and then we add six pounds for every inch over 60 inches.
For females it's 100 pounds for being 60 inches tall,
plus 5 pounds for every inch over 60 inches.
Keep in mind that 5 feet equals 60 inches.
So we're going to calculate that weight and
then you'll write it in your workbook and label it as Hamwi.
So here's an example for a man who is 5 feet,10 inches tall.
So 5 feet equals 60 inches and so
that male gets 106 pounds for being 60 inches tall.
We then add 6 pounds for every inch over 60 inches, so a realistic and
reasonable weight goal for this man, would be 166 pounds.
This would be an example for a female who is 5 foot, 4 inches tall.
So there's 100 pounds for being 60 inches tall, and
then an additional 5 pounds for every inch over 60 inches.
So a reasonable weight for a woman who is 5 foot, 4 inches would be 120 pounds.
Looking at your workbook, you can see that you have a range of four different weights
that you've had as an adult and one that we've calculated by the Hamwi method.
So in order to choose for you the goal weight that you would like to achieve
now through this weight loss program would be to look at that range and
also think about those questions that we asked earlier on.
How did feel at these weights?
How did you feel physically?
How did you feel emotionally?
What kind of comments did you get from family and friends?
And so between this range of weights then, we'll select a weight
that is a goal weight for you, the weight that you would like to get to.
It should be no lower than your HAMWI weight.
It could be within 10 pounds either way of your STABLE weight.
You want to select one weight that is within that range,
where you felt good physically, where you felt good emotionally and
it probably should be very close to that stable weight.
There is a theory that we have a set point weight and
no matter how much we try to lose weight, no matter how much we gain, no matter
how much we exercise, we keep coming back to that stable or set point weight.
And then you want to share that weight with your family and friends,
sharing goals you'll see throughout, is very important in keeping you on track,
having other people know what you're trying to accomplish.
You don't need to tell them what you actually weigh now, but you want to tell
them that you have a weight loss goal now that is realistic and reasonable for you.
Now that we have a weight, we need to think about time frame,
so in what time frame can you expect to get to this weight?
So, for example, if your goal weight is 20 pounds less than your current weight,
a good short term goal would be to lose one pound per week.
A realistic rate for weight loss is about one to two pounds per week.
Your long term goal then would be to lose 20 pounds In 20 weeks.