Friday, February 7, 2014

Weight Loss Goals - Weight Loss 30041 Cumming GA


Goal-setting is like drawing a map from where you are to where you want to be.  Our world is teeming with information on how to set goals, with lots of people willing to share their success stories. In the areas of health and weight loss, most people have an idea of where they want to be, but how do you know if your expectations are healthy and reasonable?
When it comes to weight loss, make sure you are setting a goal that is healthy and based on what’s reasonable, not what you think you should weigh. It’s important to understand that diet is as much an integral part of losing fat as is exercise. One way to calculate your ideal weight is the Hamwi method.  For women begin with 100 pounds for the first 5 feet of height, then add 5 pounds for every inch over 5 feet.  Add and subtract 10% of that number to find the ideal range and match your body frame. For men, begin with 106 pounds for the first 5 feet, then add 6 pounds for every inch over 5 feet (plus or minus 10% to calculate range.)

Once you have calculated your ideal weight, set an initial goal that is no more than 10% or your current weight. For instance, take a woman who is 5’6” tall and weighs 180 pounds. Using the Hamwi method, her ideal weight range is 117-143. If she has a large frame, the ultimate goal would be lose 37 pounds. Ten percent of her current weight is 18 pounds. This would be a great intermediate goal to meet and maintain for six months before moving on to the remainder of desired weight loss.

How long will it take? Realistically, aim for gradual weight loss. The Mayo Clinic recommends about 1-2 pounds each week. In order to accomplish 1-2 pounds per week, you need to burn  500-1,000 more calories than you consume per day. Consider the woman we mentioned above. At a loss rate of 1-2 pounds per week, it could take anywhere from 9 weeks to four and a half months to lose 18 pounds. This was an intermediate goal, that should be maintained before pressing on to the last 19 pounds to reach the ultimate goal.

Where to begin? A year or more seems like such a long time to accomplish my goal! Remember, you are establishing long-term, lifestyle habits. Your first goal should be about 10% of total body weight to begin. Start small to avoid injury and/or burnout. It will take some time to adjust to a new weight loss workout routine if you haven’t done anything for a while. Once you get rolling, make sure you are adding to your routine and challenging yourself.

How to keep going? Write out your goals. Studies have shown that those with written exercise plans exercised twice as much as those without. Find a workout buddy, or go to a place that has instructors willing to get to know you and your goals to help keep you accountable – don’t go it alone!! Stay away from the daily weigh-ins and take some great “before” pictures.

Susie
Instructor, Cumming Kickboxing Classes
Choe's HapKiDo of Cumming and Suwanee
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041
(678)513-5436
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