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Setting Goals
Goals can assist us in achieving what we want by directing our behavior
and keeping us on task. Well thought out goals help us plan our way
to success. However, our goals must be specific, meaningful and realistic
if they are going to work for us.
Your 3-month weight goal should be within 24 pounds of your current weight, or up to 2 pounds per week. Your body cannot physiologically lose more than 2 pounds of fat per week, any more than that would simply be water weight. This is another reason why the scale should not be the only indicator of goal achievement. As you begin a regular exercise routine, your lean tissue (primarily muscle mass) will increase while your body fat decreases. Because of that, you may not see a sudden change on the scale, but you may notice your clothes fitting better (decreased waist and hips circumference), you have more energy, you are sleeping better, and you have an increased self-esteem. With your healthier body composition, your risk of diabetes, hypertension, stroke, heart disease, and cancer is also decreased. Many of us may not consider these as goals, but these are definite benefits that should be considered.
HEIGHT & WEIGHT TABLES
| Men | |||
Height |
Frame Size |
||
(Feet
/ inches) |
Small |
Medium |
Large |
5'
2" |
128-134 |
131-141 |
138-150 |
5'
3" |
130-136 |
133-143 |
140-153 |
5''
4" |
132-138 |
135-145 |
142-156 |
5'
5" |
134-140 |
137-148 |
144-160 |
5'
6" |
136-142 |
139-151 |
146-164 |
5'
7" |
138-145 |
142-154 |
149-168 |
5'
8" |
140-148 |
145-157 |
152-172 |
5'
9" |
142-151 |
148-160 |
155-176 |
5'
10" |
144-154 |
151-163 |
158-180 |
5'
11" |
146-157 |
154-166 |
161-184 |
6'
0" |
149-160 |
157-170 |
164-188 |
6'
1" |
152-164 |
160-174 |
168-192 |
6'
2" |
155-168 |
164-178 |
172-197 |
6'
3" |
158-172 |
167-182 |
176-202 |
6'
4" |
162-176 |
171-187 |
181-207 |
| Women | |||
Height |
Frame
Size |
||
(Feet
/ inches) |
Small |
Medium |
Large |
4'
10" |
102-111 |
109-121 |
118-131 |
4'
11" |
103-113 |
111-123 |
120-134 |
5'
0" |
104-115 |
113-126 |
122-137 |
5'
1" |
106-118 |
115-129 |
125-140 |
5'
2" |
108-121 |
118-132 |
128-143 |
5'
3" |
111-124 |
121-135 |
131-147 |
5'
4" |
114-127 |
124-138 |
134-151 |
5'
5" |
117-130 |
127-141 |
137-155 |
5'
6" |
120-133 |
130-144 |
140-159 |
5'
7" |
123-136 |
133-147 |
143-163 |
5'
8" |
126-139 |
136-150 |
146-167 |
5'
9" |
129-142 |
139-153 |
149-170 |
5'
10" |
132-145 |
142-156 |
152-173 |
5'
11" |
135-148 |
145-159 |
155-176 |
6'
0" |
138-151 |
148-162 |
158-179 |
Weights at ages 25-59 based on lowest mortality
Source: The Metropolitan Life Insurance charts. The charts reflect the
weights of people that lived the longest in each height category; they
are not necessarily ideal weight tables. Some health educators recommend
lower weight ranges than those specified here.
 |
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Wellness / General
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