The Ideal Weight For Women varies from person to person, knowing whether your weight is within a healthy range can be beneficial in various aspects of life.
Women often envy their colleagues ‘ figure, lamenting why with a slimmer waistline they couldn’t be a few inches taller. She wants those skinny jeans to fit like the girl’s in Levi’s ad, while her top falls free around her stomach instead of clutching it.
But trust me never try to copy those models on the ramp, all skin, and bones, be realistic and practical, love your curves, learn to tone your body and get rid of the excess fat, and don’t aim for a reedy, unhealthy frame just to fit your clothes better.
And to make this easy, here’s a guide that suggests the ideal weight for women depending on your height and shape, especially your age.
The question is: Is there any formula for your ideal weight to be calculated? YES is the answer. We will find the best way to help you work out this in this article.
This will help you plan your weight loss and diet routine more efficiently. Have a look at it-
The Ideal Weight For Women:
Indeed, BMI or Body Mass Index is the most popular ratio to determine your ideal body weight and it is used on a regular basis by many healthcare experts. It’s not really that difficult:
Simply split your weight into pounds into 2X inches, then multiplied by 703. BMI weight in pounds/(inch height x inch height) x 703
Example: Sara is 135 pounds tall and 5.5 inches tall. Her BMI, in this case, would be 22,5 which is among the healthy range. Experts and official resources claim that anywhere from 18.5-24.9 a healthy person has BMI-anything lower falls into the skinny category, whereas a BMI of 25 + makes you overweight.
Depending on your gender, bone mass, and muscle mass, your BMIs differ, and there is no single BMI ideal for all people.
Another useful metric that you could also use is the Waist to hip ratio, especially women who naturally have wider hips. You can calculate this by dividing your measurement of the waist at your narrowest point to your measurements of the hips at its widest point.
WHR comes 0.78 if the ratio is 33/42. So if, for instance, your waist measures 33 inches and your hips 42, your ratio is 0.78. Like BMI, a set of healthy ranges also comes with the WHR index. Ideally, this ratio should be up to 0.8 in women for a lower risk of developing problems with heart and circulation.
Ideally, in males, this index should fall below 0.9 as anything higher than that may increase the risk at a later stage of developing heart problems.
Benefits of Having An Ideal Weight:
Physical Health Benefits
Maintaining a normal or healthy weight significantly reduces your chances of suffering from a number of diseases and conditions related to weight. These include high blood pressure, diabetes, heart disease, sleep apnea, gallbladder disease, and certain cancers, according to the U.S. surgeon general.
You are more likely to be active in daily life at a normal weight. Endorphins, the natural “feel – good” chemicals of the body, is also produced by exercise and activity.
Mental Health Benefits
The image of your body is directly linked to your mental health. Your unhealthy body image may affect your self-esteem and self-confidence if you are not at a normal weight. A study by Penn State University showed girls as young as 5, when they considered themselves obese, thought that they were less intelligent or physically capable than others.
This pattern of thinking can lead to depression or eating disorders problems. While it can not guarantee excellent mental health, having a normal weight can eliminate stresses that can contribute to mental health problems.
It can not be denied that, according to appearance, society discriminates. In fact, a health issue is cited by the federal Centers for Disease Control and Prevention as one of the main reasons for obesity.
You can avoid social discrimination and the stigma of being overweight by maintaining a healthy and normal weight. Furthermore, it requires exercise and activities to maintain a healthy and normal weight. These provide opportunities for socializing, building and enjoying friendships.
How To Achieve Your Ideal Weight:
Step 1. Calculate your BMI
Using the formula given above.
Step 2. If your BMI indicates you are overweight
#1. Drink lots of water
Drinking more water reduces the amount of fat that is stored in the body. If you don’t drink large amounts of water, your kidneys may pass to your liver most of their unfinished work.
One of the functions of your liver is to help your body burn stored fat for energy, and if it also has to do the job of the kidney, it can’t do that job completely.
#2. Drink Green Tea
Studies show that during the day when you drink 3-5 cups of green tea, you can burn 35—43% more fat. You can simply take a green tea diet pill supplement if you don’t have time to make your own green tea.
#3. Be More Active
Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine. Try to get ways to gradually add some extra physical activity in your daily routine. All the extra calories you burn by doing these activities add up to you losing more weight.
#4. Workout Early Morning
As soon as you wake up in the morning, workout for at least 30 minutes to an hour. Studies show that working out in the morning has been shown to burn up to 3 times more fat as opposed to working out at any other time during the day.
#5. Chew your Food Longer
You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn’t realize that you’ve had enough to eat until several minutes after you’ve had it.
#6. Don’t be Seated for more than 4 hours
According to researchers at Missouri University, sitting down or being virtually inactive for longer than 4 hours slows down metabolism, making it easier for you to store fat. To prevent this from happening, try standing up for at least 10 minutes every two hours.
#7. Sleep Well
Don’t sleep too long or too short a period because according to a study done by researchers at Laval University in Quebec, people who slept more than 8 hours and those who slept less than 6 hours were more likely to gain weight than people who slept the normal 7-to-8 hours.
#8. Walk more
If you don’t have time to go on an exercise program, buy a pedometer and try to get in 10,000 steps a day to burn an extra 100 calories or more every day, adding up to you losing over 10 pounds a year with minimal effort on your part.
#9. Lift Heavier Weights to Burn Fat Faster
Highly muscular people, usually professional athletes or bodybuilders, may register as overweight using the BMI scale, but this may be because of high muscle mass instead of fat. More muscle is not generally thought of as unhealthy, so weight loss would not be necessary in these cases.
Step 3. If your BMI indicates you are underweight
#1. Since our body composition is 80% diet, we should not ignore the crucial role of food in a weight gain struggle. An average person needs around 3500 calories to gain a pound. You need an extra 500 calories a day if you want to put on extra weight in a week.
#2. Protein is the key for muscle building; it will help you gain muscle weight rather than fat mass. Good sources of protein are red meat and poultry, eggs, whole grains. Salmon is high in calories and healthy fats. Yogurt is high in protein too.
Or you can go for:
#3. Olives and cheese are great when you want something fresh and new. Carry energy-dense snacks to fill your hunger when you’re out.
#4. Choose avocado, potatoes, sweet potatoes, and corn. Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.
#5. Eat as much as you want, but avoid feeling bloated and extra-full. For a hard gainer, eating 5-6 times a day should be enough. Remember to make your portions smaller and diverse. Eat one small snack one hour before bed; it will help you gain weight.
#6. The basis of your training should consist of squats, deadlifts, presses, and push-ups. These train multiple muscles and familiar to all. If you see the progress in weight gain in a week or two, feel free to add in other exercises. Cardio strengthens your heart and burns chubby belly fat.
#7. As soon as this thought was planted, it grows and develops to become a reality and put you into action. So, please, don’t underestimate the power of an idea. Be strongly committed to what you started and remember why you did. I advise you to track your success.
“HEALTHY ROUTINE = HEALTHY YOU”
Mainstream diet plans make you lazy. These plans keep your stomach empty and use the body fat storage to keep up with the metabolism. This keeps you sleepy for most of the time, do you think this is healthy? The answer is NO!
That simply calls for a healthy routine! Now the question is, what do you mean by a healthy routine? A healthy routine doesn’t make you feel weak. That includes four basic points. If you will follow these religiously, you will definitely see positive changes. These are:
- Drink more water during the day and less in the evening/night. Drinking water in the later hours in the day often causes water retention in your body.
- Take maximum calories in the morning breakfast and minimal calories during dinner. This increases the efficiency of calorie utilization as you start your day with breakfast. After dinner, your physical chores lessen and calorie burning slows down to prepare for sleep.
- Walk for fifteen minutes after dinner. This will help you maintain a flat stomach for good.
- Go to bed early and wake up early in the morning. Human metabolism is naturally faster in the morning.
So, this was a complete article on What Should Be The Ideal Weight For Women, Benefits And How To Achieve It? If you have any query or suggestions do let me know in the comment. Share it with your friends and family to let them, groom. And don’t forget to join softiview to get updated to more awesome posts like this!
Thanks for reading…