It is important to know the ideal body weight, especially when you plan to get into a healthy and effective weight loss regime. Ideal weight can be determined in various ways, but is usually dependent on the height and the body frame. The body frame is usually categorized as small, medium and large. We will look at how to determine ideal weight, say for example ideal weight for 5’3 female medium frame.
Ideal Weight for Women in Different Heights and Frame
Given below is the Height and Weight table for women of different frames:
You can also calculate the ideal body weight for your height using the calculator given at the link below.
Examples of idea weight for women (actual weight might vary a bit):
Ideal weight for 5’3 female small frame—Sarah Jessica Parker, 120 lbs
Ideal weight for 5’7 female medium frame—Sofia Vergara, 130 lbs
Ideal weight for 5’5 female small frame—Emma Watson, 110 lbs
If you are committed to stay on the slim side, here’s another way of calculation:
The ideal body weight is different for men and women of the same height. The formula used to calculate the ideal weight is given below:
For Men: For the first 5 feet or 60 inches of height, 106 pounds should be considered. For every next inch, another 6 pounds should be added. So a man with a height of 5’11 height, the ideal body weight would be 172 pounds. The weight range should be plus or minus 10%, so the range would be 155 to 189 pounds.
For Women: For the first 5 feet of height, a weight of 100 pounds should be considered. And for every next additional inch, 5 pounds should be added. So ideal weight for 5’2 female would be 110 pounds. The range of healthy body weight would be 99 to 121 pounds.
Another way to see if you have a healthy weight: BMI
Ideal body weight can also be determined using the Body Mass Index or the BMI. It is the measurement of the body fat using the height and weight, and can be used for both men and women. In the link below you can enter your height and weight as per the units mentioned and click on ‘Compute BMI’.
For example, to see if you have an ideal weight for 5'1 female, you would need to calculate in pounds or kg and then input your birth date so that your age is clear. After that, the result will tell you if you have a normal BMI and how to maintain a healthy weight.
How to Obtain Ideal Weight
One of the most crucial aspects in weight loss regime is to indulge in physical activity. It helps in burning calories and also helps in increasing muscle mass. Walking, cycling and swimming are good exercises. The intensity and duration of the exercise can be gradually increased to burn more calories. Higher muscle mass is related to higher caloric burning, even at rest.
Stay away from gadgets
With technology, man has got hooked to devices like television, computers, mobiles and video games. This leads to less time for physical activity. The total time spent with such devices should be less than 2 hours per day.
The portion size served in restaurants is getting bigger, especially of junk food. They add a lot of calories to the diet without us realizing it. Also, sugary drinks like sodas have become popular which contribute to a lot of calories in the diet. It is better to share portions and opt for water or low-fat milk drinks when eating out.
Fruits & veggies
It is important to eat at least 5 servings of fruits and vegetables each day. Besides giving a lot of fruits and minerals, they also contain fiber. Fiber tends to make you feel full and thus there are less chances of over eating.
Breakfast is important
It is the most important meal of the day. It is responsible for boosting the metabolism at the start of the day and also for the energy required for the day. Skipping breakfast tends to make a person hungry and they over eat. Also such people have higher BMI than those who have breakfast.
How to Determine Your Body Frame
To determine your body frame you need to follow the steps given below:
While extending an arm, bend it in the forearm at a 90 degree angle upwards
Turn the wrist towards the body, keeping the fingers straight
The space between the two bones present on either side of the elbow should be measured using a caliper, if available
If caliper is not available, the space should be measured using the thumb and index finger of the other hand, using a tape or ruler. If the values fall as per the table mentioned below, the women is of a medium frame. If it is less, small frame and for larger value, the frame will be large.
4'9" to 5'2"
2 1/4" to 2 1/2"
5'3" to 6'0"
2 3/8" to 2 5/8"
If you find this too complex, here’s a simpler way: http://www.nlm.nih.gov/medlineplus/ency/imagepages/17182.htm