One of the questions many women ask themselves is: "How much should be my ideal weight? However, there is a big difference between the desired weight and the ideal weight. While the desired weight can often be unhealthy, the ideal weight is the one your body needs for optimal function. In this article you will know your ideal weight and how to calculate it!
Some health professionals suggest that calculating your body mass index (BMI) is the best way to decide if your body weight is ideal.
It is worth remembering that one person's ideal weight may be completely different from another. If you compare yourself to your family and friends, you may be aiming too high or too low.
How is the weight determined?
Your size, gender, fat and muscle composition, and bone structure are all factors in your ideal weight. There are different tools to help you know this one. One of the most popular is BMI. It uses a formula that involves your height and weight.
- To calculate your BMI, divide your weight in kilograms by your height in meters squared.
- BMI = weight / height squared
- For example if you weigh 60 kilos and measure 1m65, your BMI is as follows: BMI = 60 / (1.65 x 1.65) = 20.06
Once you know your BMI, check this to determine where it is located:
- Insufficient weight: below 18.5
- Normal: between 18.5 and 24.9
- Overweight: between 25.0 and 29.9
- Obese: Greater than 30
Although this method offers a good starting point, your BMI may not always be the most accurate measure of your ideal weight. Why ? This comes down to factors like morphology, muscle composition and your age.
Athletes, for example, can weigh more because of high muscle mass and get an overweight result. Older adults, on the other hand, tend to store more fat than younger adults.
There is a table dedicated to women, which determines the ideal weight according to the size and the different types of morphologies.
Ideal weight chart for women
Tips for managing and maintaining a healthy weight
Keeping a healthy weight can be a lot of work, but it is worth it. Not only will you feel better, but you can also prevent diseases related to obesity, such as:
- Hypertension
- Coronary artery disease
- Type 2 diabetes
- Cardiac disease
If you want to maintain an ideal weight, here are some key steps to follow:
Eat balanced: A quarter of your plate should contain a portion of lean protein, such as fish or chicken breast. Another quarter of your plate should contain a portion of whole seeds, such as brown rice or quinoa. The last half of your plate should contain vegetables, such as kale, broccoli, peppers, etc.
Eat breakfast and do not skip meals: Your body needs constant nutrition throughout the day to function at its best. Without proper fuel, you will not feel well and your body will not work effectively.
Eat more fiber: Women should consume 25 to 30 grams of fiber a day. They are essential to have a good digestion and provide a feeling of satiety fast thus reducing your appetite.
Get moving: It is recommended to do 150 minutes of moderate physical activity per week such as walking, or 75 minutes per week of more active activity, such as running or cycling.
Drink more water: Women should take nine glasses of water each day. Water is the best drink in addition to containing 0 calories.