Determining Your Goal Weight

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En provenance du cours de Case Western Reserve University

Designing Your Personal Weight Loss Plan

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Case Western Reserve University

Designing Your Personal Weight Loss Plan

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This 5 week course will guide learners through the essential steps in planning an individualized weight loss program. There is no guarantee of weight loss through completing the course; learners will have the framework and essential components for an evidence-based weight loss program. This course is intended for healthy adults who do not have any chronic disease such as diabetes, high blood pressure, heart disease, lung disease or any others. In addition, this course does not provide information for people who have food allergies or intolerances. Losing weight and keeping it off requires planning and goal-setting. Crash diets or fad diets are ineffective and can be dangerous. This course provides evidence-based information for planning a weight loss program that is safe and effective in producing a one to two pound loss per week. This course will help learners establish the following: 1. A realistic goal weight with a specific plan for rate of weight loss and time frame for achieving goal weight. 2. A realistic goal for the frequency, duration, and intensity of exercise that will enable the learner to achieve and maintain the goal weight. 3. A specific set of strategies for grocery shopping, eating in restaurants, eating at social occasions, and dealing with hunger and emotional eating. 4. A plan for monitoring food intake, exercise and weight loss. 5. A plan for continued evaluation of progress to goals and strategies for adjusting goals for continued weight loss for the next 6 months or longer. 6. A thorough understanding of the difficulty of maintaining weight loss and a plan for maximizing the chances of keeping off the weight lost.

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Week 1

Let’s get started on designing your personal weight loss plan! We begin this first week by setting a personal goal weight that is realistic for you and making a plan for exercise. You probably expected that we would start out with calories and food - but these two topics are actually the right place to start!

Determining Your Goal Weight6:57

How and When to Weigh Yourself4:58

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Mary Beth Kavanagh
Senior Instructor and Director of Bachelors/Masters Education
Department of Nutrition, Case Western Reserve University

[MUSIC]

Hi, I'm Mary Beth Kavanagh from the Department of Nutrition in the School of

Medicine at Case Western Reserve University.

In order to achieve the goal of permanent weight loss within a healthy lifestyle,

we need to begin with the end in mind.

Our objective today is to set a personal goal weight that's realistic and

achievable for you.

That sounds like a simple process, just chose a weight that sounds good to you and

go for it.

Maybe you'd like to weigh what you did in high school or before you got married, but

those weights may not be reasonable for you.

There are four steps that we will work through today to get to a personal and

realistic weight loss goal for you.

The first step is to take a step back in time and

think about what was your highest weight as an adult.

Think about how you felt physically at that weight,

think about how you felt emotionally at that weight.

What kind of comments did people make to you, friends and

family about you at that weight?

And did you have any medical problems because of being at that weight?

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.

If you'd like to go with short-term goal option number #2,

that would be to lose two pounds per week, then your long term goal

would be to lose 20 pounds in 10 weeks, which is about 2-1/2 months.

Your To DO list for today is to write your goal weight in your workbook,

for example, my goal weight is 150 pounds.

You want to write down also your short-term weight loss goal,

an example of that would be to lose one pound per week.

And then the third goal that you would record in your notebook would be your

long-term goal which would be to lose 20 pounds in 20 weeks.

You want to share these goals with your family and friends so that you can

gain the support that you need in order to move forward with your important goals.

Congratulations, you've taken the first step to achieving

a healthy weight by setting realistic weight loss goals.

You have a goal weight, short-term and

long-term goals for how you're going to achieve that.

Congratulations.

>> [MUSIC]

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