Weighing in on Weightloss

Chandi Schwab
Determining Healthy Body Weight
Often times we get way too focused on what the scale says and compare our weight to others we would like to look like. I want to stress that being obsessed with how much we weigh has got to be the first thing to go when trying to establish a healthy lifestyle. The ideal body weight is a range and not an exact number of pounds. This is due to the fact that people have different-sized skeletons and/or different amounts of lean muscle tissue. People who carry a lot of muscle, may weigh more than is recommended but still be considered healthy. Women usually weigh around 100 lbs. at 5 feet tall and add 5 lbs. for every inch over 5 feet. Men should weigh approximately 106 lbs. at 5 feet tall and add 6 lbs. for every inch over 5 feet. Subtract 10 percent from the total for your low end of healthy and add 10 percent for your high end of healthy body weight range.

Body Shape Differences
Two people that are the same height and weigh the same amount may wear two different sizes. Each person is an individual and will carry weight differently. A person that has a lot of lean muscle tissue may look smaller than a person that carries more body fat. Genetics also plays a role in how your body weight is distributed, according to the National Strength and Conditioning Association. This is why your healthy weight is a range and not an exact number.

Changing Your Weight and Size
You can manipulate your diet and exercise program to change your weight and your dress size. Since most people need to lose weight, if you cut 10 to 20 percent of your total calories so that you are eating less but still satisfied, you should see results. Try to eat small meals throughout the day instead of 2 or 3 large meals. Eat a combination of whole grains, lean protein, heart-healthy unsaturated fats and fresh fruits and veggies. Accumulate at least 225 to 420 minutes of moderate- to high-intensity physical activity each week that includes both cardiovascular exercise and resistance training. The best thing you can do is pay more attention to how you look and feel than the number on the scale.

Your scale “weight” is dependent on many factors including hydration levels, sodium intake, muscle mass, bone density, the time you weigh in, as well as a few other things. As long as you are losing fat, and inches, you are doing the right things. Sometimes, you can lose fat and size and your scale weight will not change or may even go up in the beginning. Don’t sweat it, the best way to lose weight is gradually and over time. This way the weight is more likely going to stay off because it shows you have changed your lifestyle and habits instead of trying to "crash diet".

Measuring progress as you go is necessary. Just make sure you measure what is important and don’t get caught up worrying about the scale. Remember, change your thoughts about what is really important and your journey will be much easier. I usually weigh in once a week, to keep myself balanced. Becoming obsessive about how much you weigh will often times hurt your progress, especially when you have worked hard and don't see the numbers change. This often times leads to binging and feeling like you have to start the process all over again. I call it the vicious cycle. To start, set fitness goals with the things you enjoy, and write up a list of yummy healthy foods you love. Good Luck!!