How much should I weigh?
Each of these women weighs 154 pounds .. yet they clearly look different:
There’s only so much calculations you can do when it comes to determining your ideal weight. For example, a muscular person may weigh more because muscle weighs more than fat. While a healthy weight chart categorizes this person as being overweight, they aren’t fat or obese. Other factors like water retention and genetics affect the ideal weight for a person. To get the most benefit from a healthy weight chart, use it as a tool, not a judge.
Some weight charts divide healthy weight based on frame size. Frame size refers to the structure and weight of your bones. People with large frames naturally weigh more than people with small frames. How do you find out if you have a small, medium or large frame? Measure the circumference of your wrist. In women 5 feet 2 inches tall to 5 feet 5 inches tall, a small frame measures less than 6 inches around the wrist, a medium frame measures 6 to 6 1/4 inches and a large frame measures over 6 1/4 inches. For men over 5 feet 5 inches, a small-frame wrist measures 5 1/2 to 6 1/2 inches, a medium frame measures 6 1/2 inches to 7 1/2 inches and a large measures over 7 1/2 inches.
Ideal weight chart for men and women – http://www.dietbites.com/article1023.html
A BMI chart, a calculator and realistic expectations are all you need to set a goal weight. For most people, body mass index, or BMI, is a good indicator of your weight status. A BMI from 25 to 29 is overweight and a BMI over 30 is obese — putting you at greater risk for conditions such as diabetes, heart disease, high blood pressure and stroke, among others. Knowing your BMI can help you set a healthy goal weight to reduce your risk.
To calculate your BMI, follow this formula: weight in pounds multiplied by 703, divided by height squared, using inches. For example, if you are 175 pounds and 5 feet 5 inches tall, multiply 175 by 703. The product is 123,025. Then, multiply 65 by 65, which equals 4,225. Divide 123,020 by 4,225 and you will discover your BMI is 29.1, on the cusp of being obese. Set your goal weight at 145 to 150 pounds to reach a healthy BMI.
The ideal goal is to be at a weight that is healthy.
Achieve your goal weight by making your goal specific, realistic and forgiving, recommends the Centers for Disease Control and Prevention. Apply this concept to your intermediate goal weights also. A goal to lose 1 to 2 lbs. a week is specific. It’s also realistic because it’s safely achievable. And giving yourself a range of weight loss over a range of time makes your goal forgiving and accommodates any setbacks you may have.
Keep a weight chart or graph to track your progress as you meet your intermediate goal weights. Seeing the graph or chart trending downward serves as visual motivation to help you meet the long-term goal weight you’ve set.