I based my goal on averaging 2 pounds a week for a year. Which puts it at 104 pounds. That will put me at 134. That is actully the high end of normal for my BMI, so when I get there, I will base my goal off of Fat %, and how I feel. Right now I'm focused on short term goals like pre-baby 210, then under 200 hopefully by halloween, then 175 (been back at the weight a couple of times, stall and regain), then 160, weight I was at when I got married and before getting pregnant with my oldest (she is 10). Then take it 10 pounds at a time til goal!!
The goal I have listed- 155- is not my ultimate goal, but it's good enough for now. I have been heavy since second grade, so I don't have a reference point from adulthood to shoot for. I don't even know what I weighed in high school (though I was certainly much smaller than I am now- why did I think I was so fat then??) 100 lbs (roughly) seems like a decent place to start, and then I'll see how I look and feel when I get there. Frankly, it's hard to even picture it. I really should be around 120-130, but right now, that seems like a pipe dream. Hopefully my mental model will change as the pounds come off!
I too went with BMI and what I weighed in High School and like other people have mentioned I thought I was fat then too. I look back at pictures and wish I could be that size again, so I am going for it.
I was started out with a goal of 133lbs as that is what I was before I was ill. When I hit about 150lbs I realised that 133lbs was too low. I am much more muscular than I was before I was ill, and so I raised it to 140lbs. I felt a little like I was cheating, but I think my ideal weight has changed since I have been exercising much more. I think to a certain extent you need to keep reviewing it and seeing if the number needs to be adjusted.
Like others I started with small goals, 300, now 275. I have never been "average" so I look at my little sister and know we have the same body shape so I am setting my goal at her weight 175. When I get there I will re-evaluate and see how I feel.
Well since it's been a million years since I weighed 160 lbs. I just put it down. Not that I am opposed to changing it and I probably will. I guess I will go by % body fat as time gets closer. I figured I'll be on Phase one for quite awhile, so when I get closer I will fine tune that number. I will say that even now, my percentage body fat is 43.77% at 210 lbs. and that is lower than other times when I've dieted and my weight has been lower. So this really works getting the fat off. And I feel so much better.
So - I will expound on the proof more when I get home and have computer time alone (aka, after the kid falls asleep)....
But it bothered me to calculate a 'desired total' based on 'desired body fat' and not accounting for the 25% lean mass loss typically experienced by IPers (aka, for every 4lb loss ~ 1lb is lean + 3lb is fat).
So while I was waiting for a boring simulation I came up with a formula to account for this:
This "New Total" is based on the Desired BF% and assumes a 75%Fat:25%Lean Mass Loss ratio. Of course this can be tweaked if measures are taken to increase lean mass, etc.
Given: Old Total and Old BF%
What is the New Total based on Desired BF%?
Initial Fat = Old Total * Old BF%
Loss = (Initial Fat - Desired BF% * Old Total) / (0.75 - Desired BFP%)
New Total = Old Total - Loss
Last edited by LizRR; 08-10-2012 at 12:13 AM.
Reason: Misplaced parenthesis!
LizRR-I am interested to see what you come up with!
My initial goal was 139, but at 145 I accepted that I had built quite a bit of muscle over the years and had maintained most of it during my loss. At 16% body fat the scale was no longer moving and I was unwilling to sacrifice muscle, so 145 became my new goal.
Given:
BFP_0 = Initial Body Fat Percentage
Total_0 = Initial Total Body Weight
Fat_0 = BFP_0*Total_0 = Initial Body Fat lb
BFP_1 = Desired Body Fat Percentage
Assumption:
For every 4lb lost = 3lb fat + 1lb lean
Therefore: 0.75 = Fat:Lean Loss Ratio <--typical fat:lean loss ratio on IP
Equations:
Fat_Loss = 0.75*Total_Loss = Total Fat lb Lost
Lean_Loss = 0.25*Total_Loss = Total Lean lb Lost
Total_Loss = Fat_Loss + Lean_Loss = Total Weight Lost
We want to solve for Total_Loss:
BFP_1 = Fat_1 / Total_1 --> Desired BF% = Desired Fat lb / Desired Total lb
= (Fat_0 - Fat_Loss) / (Total_0 - Total_Loss)
= (Fat_0 - 0.75*Total_Loss) / (Total_0 - Total_Loss)
Once we know Total_Loss, we can find our goal weight Total_1:
Total_1 = Total_0 - Total_Loss = Desired Total lb = Initial Total lb - Total Loss
Note: The 0.75 can be adjusted if you expect to lose more or less ratio of fat:lean from your total loss, for instance taking up weight training to increase muscle mass would skew the fat:lean ratio
Height: 5'5 and a half.....because the half is so important :)
LizRR- very interesting approach!
I picked a weight that I knew I felt good at, now I'm seeing if I can get to my pre-baby weight. I want to take a little extra off so when I gain the extra few pounds in phase 3 I will even off at a good weight. I'm excited that the diet makes such an ideal weight possible, I just hope I can maintain it....
Given:
BFP_0 = Initial Body Fat Percentage
Total_0 = Initial Total Body Weight
Fat_0 = BFP_0*Total_0 = Initial Body Fat lb
BFP_1 = Desired Body Fat Percentage
Assumption:
For every 4lb lost = 3lb fat + 1lb lean
Therefore: 0.75 = Fat:Lean Loss Ratio <--typical fat:lean loss ratio on IP
Equations:
Fat_Loss = 0.75*Total_Loss = Total Fat lb Lost
Lean_Loss = 0.25*Total_Loss = Total Lean lb Lost
Total_Loss = Fat_Loss + Lean_Loss = Total Weight Lost
We want to solve for Total_Loss:
BFP_1 = Fat_1 / Total_1 --> Desired BF% = Desired Fat lb / Desired Total lb
= (Fat_0 - Fat_Loss) / (Total_0 - Total_Loss)
= (Fat_0 - 0.75*Total_Loss) / (Total_0 - Total_Loss)
Once we know Total_Loss, we can find our goal weight Total_1:
Total_1 = Total_0 - Total_Loss = Desired Total lb = Initial Total lb - Total Loss
Note: The 0.75 can be adjusted if you expect to lose more or less ratio of fat:lean from your total loss, for instance taking up weight training to increase muscle mass would skew the fat:lean ratio
Omg lol I could never compute that! Let alone come up with that calculation!
I chose 195 for a couple reasons...I want my weight to start with a "1" I want a weight that I can maintain without feeling like I am totally deprived everyday and I am OK being a little "thick" as long as I am healthy. And lastly when I maintain 195 I know that if I ever see a "2" on the scale again then it is time to kick into high gear because 5 pounds is a lot easier to lose than 50!!
I want a weight that I can maintain without feeling like I am totally deprived everyday and I am OK being a little "thick" as long as I am healthy. And lastly when I maintain 195 I know that if I ever see a "2" on the scale again then it is time to kick into high gear because 5 pounds is a lot easier to lose than 50!!
