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Hi, I’m Mary Beth Kavanagh from the Department of Nutrition in the School of Medicine at Case Western Reserve University. In order to achieve the goal of permanent weight loss within a healthy lifestyle, we need to begin with the end in mind. Our objective today is to set a personal goal weight that’s realistic and achievable for you. That sounds like a simple process, just chose a weight that sounds good to you and go for it. Maybe you’d like to weigh what you did in high school or before you got married, but those weights may not be reasonable for you. There are four steps that we will work through today to get to a personal and realistic weight loss goal for you. The first step is to take a step back in time and think about what was your highest weight as an adult. Think about how you felt physically at that weight, think about how you felt emotionally at that weight. What kind of comments did people make to you, friends and family about you at that weight? And did you have any medical problems because of being at that weight? Write that weight in your workbook and label it as high. The second step is to think about what was your lowest weight as an adult and again, how did you feel at that weight? Write that weight in your workbook and label it as low. The third step is to try to think about what weight you usually keep coming back to when you’re not gaining weight and you’re not dieting. So this is what we would call your stable weight and also think about how you felt at that weight. Write that weight in your workbook and label it as stable. The fourth step is a little more complicated and that’s to calculate an ideal body weight for you, using what we call the Hamwi Method. So it’s a mathematical formula, for men it’s 106 pounds for being 60 inches tall and then we add six pounds for every inch over 60 inches. For females it’s 100 pounds for being 60 inches tall, plus 5 pounds for every inch over 60 inches. Keep in mind that 5 feet equals 60 inches. So we’re going to calculate that weight and then you’ll write it in your workbook and label it as Hamwi. So here’s an example for a man who is 5 feet,10 inches tall. So 5 feet equals 60 inches and so that male gets 106 pounds for being 60 inches tall. We then add 6 pounds for every inch over 60 inches, so a realistic and reasonable weight goal for this man, would be 166 pounds. This would be an example for a female who is 5 foot, 4 inches tall. So there’s 100 pounds for being 60 inches tall, and then an additional 5 pounds for every inch over 60 inches. So a reasonable weight for a woman who is 5 foot, 4 inches would be 120 pounds. Looking at your workbook, you can see that you have a range of four different weights that you’ve had as an adult and one that we’ve calculated by the Hamwi method. So in order to choose for you the goal weight that you would like to achieve now through this weight loss program would be to look at that range and also think about those questions that we asked earlier on. How did feel at these weights? How did you feel physically? How did you feel emotionally? What kind of comments did you get from family and friends? And so between this range of weights then, we’ll select a weight that is a goal weight for you, the weight that you would like to get to. It should be no lower than your HAMWI weight. It could be within 10 pounds either way of your STABLE weight. You want to select one weight that is within that range, where you felt good physically, where you felt good emotionally and it probably should be very close to that stable weight. There is a theory that we have a set point weight and no matter how much we try to lose weight, no matter how much we gain, no matter how much we exercise, we keep coming back to that stable or set point weight. And then you want to share that weight with your family and friends, sharing goals you’ll see throughout, is very important in keeping you on track, having other people know what you’re trying to accomplish. You don’t need to tell them what you actually weigh now, but you want to tell them that you have a weight loss goal now that is realistic and reasonable for you. Now that we have a weight, we need to think about time frame, so in what time frame can you expect to get to this weight? So, for example, if your goal weight is 20 pounds less than your current weight, a good short term goal would be to lose one pound per week. A realistic rate for weight loss is about one to two pounds per week. Your long term goal then would be to lose 20 pounds In 20 weeks. If you’d like to go with short-term goal option number #2, that would be to lose two pounds per week, then your long term goal would be to lose 20 pounds in 10 weeks, which is about 2-1/2 months. Your To DO list for today is to write your goal weight in your workbook, for example, my goal weight is 150 pounds. You want to write down also your short-term weight loss goal, an example of that would be to lose one pound per week. And then the third goal that you would record in your notebook would be your long-term goal which would be to lose 20 pounds in 20 weeks. You want to share these goals with your family and friends so that you can gain the support that you need in order to move forward with your important goals. Congratulations, you’ve taken the first step to achieving a healthy weight by setting realistic weight loss goals. You have a goal weight, short-term and long-term goals for how you’re going to achieve that. Congratulations.