Ep. 302: How To Choose Your GOAL Weight

You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go.

You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got some doubts. So you’re searching the internet and asking the experts, hoping that’ll clear things up for you.

Instead, it seems to be making your decision even harder! Should you look at BMI charts, or focus on your body fat? And can’t you be healthy at any size?

My friend, let’s clear up the confusion by understanding WHY this decision feels confusing in the first place, and then I’ll share my simple process for choosing the best goal weight for YOU.

– Goal weight standards you probably want to consider
– Factors you definitely don’t need to worry about, and
– Where to find the ultimate authority for your choice

Find the show notes for this episode at

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  1. Radical Cartoons on August 27, 2023 at 11:13 am

    I found it very simple to decide – my healthy weight is 2-3lbs under the top end of the BMI healthy weight range for my height. This allows me to go up by a couple of lbs and down again, if I have “naughty” meals once or twice a month – when out with family/friends for example. I used “WFPB”, which allows eggs and fish for protein, to lose 2.5 stone in 6 months. My arthritis pains are gone, my D2 is well under control, and I have healthy blood pressure and body fat percentage. I now use Pahla’s exercises to maintain. Hopefully for the rest of my life!

  2. Phyllis Carney on August 27, 2023 at 12:09 pm

    When you said that about the rules, I laughed and pointed at myself 😮😂

  3. Elizabeth Kiessling on August 27, 2023 at 12:57 pm

    I decide what weight i want to be at, but the rest of my body wont cooperate. 125 lbs yaaaaas…..but my body says nooooooooo…..145 lbs is the right number.
    Who gets to choose their weight? Def not me. 😅😅😅😅

  4. Monica Wilson on August 27, 2023 at 1:01 pm

    When you mentioned your high school weight, I thought about my doctor’s facial expression when he asked me that same question when were discussing what my weight goal should be. I weighed 110 lbs in high school – I’m 6’0” tall. Yes, I looked anorexic, but I ate more in a day’s run than my dad. I had an amazing metabolism. I could eat the house and not gain an ounce. Fast forward to menopause caused by a complete hysterectomy 19 years ago My metabolism hit rock bottom. I’m 63 now, I’ve lost 20 pounds and am 20 pounds from my goal weight.

  5. Lee on August 27, 2023 at 2:42 pm

    117 lbs at 30 years old. I’m 56 and 138 . in the last year I gained 6lbs. it just happened. I know I increased carb abit. but now I guess I beating myself up. and one month now I lost a pound. trying to ear more protein and help metabolism with daily exercise. if I can get back to that 132 I be happy.. but I will settle at 135…but omg what it takes to get it off. lol

  6. Lori Christenson on August 27, 2023 at 4:02 pm

    So wish I had listened to this podcast 12 years ago when I was losing weight. I picked a number instead of a range and it’s been raging in my monkey brain ever since! I still try to wrap my mind around the fluctuations. Good stuff Pahla, as always! 😊

  7. Diane English on August 27, 2023 at 4:20 pm

    Enjoyed this chat! I need to figure things out. Definitely one I will listen to more then once.

  8. Stephanie C on August 27, 2023 at 6:12 pm

    I finally hit my goal weight which is 10-14 lbs more than I was in high school, but I was also not eating in high school. The daily fluctuating messes with my head too.

    I just want to understand how to maintain my weight. It took me 13 days to lose the last 0.5 lb. so I’m wondering if I really can’t eat very many more calories to maintain my weight than what I ate to lose weight. It seems like I’m not going to be able to.

  9. Lella Chu on August 27, 2023 at 6:13 pm

    Great topic! When I lost weight several years ago, I chose a healthy weight range that I knew would be sustainable. After losing 40 lbs, I decided to keep going another 20 lbs (more is always better, right?! LOL), which brought me to my wedding weight. It was a normal BMI but apparently too thin as my body signaled it was not happy. So as we do, over the next two years I slowly gained back 40 lbs. I’ve been maintaining this weight for a year now, but I’m ready to lose about 20 lbs, and this time stay within my original, sustainable weight range.

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