A: There are many "markers" to determine weight, the most popular of which seems to be the scale. Americans are obsessed with the numbers on the scale and losing "weight". Unfortunately, this is the absolute WORST way to assess your progress on a weight loss or fitness goal and even worse for determining an "appropriate" weight. Muscle is so much denser than fat that you could conceivably lose 5 - 10 pounds of fat and replace it with muscle and go down an entire dress size without the scale moving much if at all.
That's not to say that the scale doesn't have it's uses. Weight does impact your body's BMR , calorie needs and weight loss or maintenance formulas. For clients with more than 50 pounds to lose, it is a decent indicator or progress and adherence to food plan however, I use it as a tertiary method of measuring progress.
The old method of weight based on "height and age" does not take into account bone structure or the higher amount of lean muscle found in people engaged in resistance training.In consults, the only thing I use the number on the scale for is to determine pounds of muscle and fat and BMR.
To give an example, when I was lifting weights 3 or 4 days a week and doing yoga and Pilates, the scale weighed me at 112 pounds. My bodyfat was 14% and I wore a size 00 (I have small bones and am only 5'4). That's my body in the picture above. When I started doing triathlons 5 years ago, dropped my weight training to 2 days a week and replaced it with running, biking and swimming, I lost 5 pounds on the scale but my bodyfat went UP to 18% and I went UP a dress size.
The most popular and easiest is what's known as bio electrical impedance. I've included the Wikipedia page for a full exploitation and how to make your results the most accurate. Gyms generally use handheld versions like the one shown and many people have "scale" type versions for use in home. I would add, make sure you are always doing it at the same time on the same day each week and that your hydration level is constant.
So, the actual answer to the question is:
- Ditch the scale as a determinant of what your "proper weight" should be?
- Determine your body fat
- Determine where you fall into the below categories.
- Calculate your pounds of muscle and pounds of fat.
ex: 107 X 18% body fat = 19.26 lbs of fat, 87.74 lbs of muscle (lbm) - Determine where you want to be
- Calculate how many pounds of fat you need to lose to reach that % WITHOUT a reduction of muscle (lbm)
- Factor in any pounds of muscle you want to gain and adjust the weight accordingly
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In Health,
Dianne
www.mypersonalfitnesscoach.com
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