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 should weigh for optimal function. For a woman, what weight is the ideal? Here is a table that gives an answer according to the size and the morphology.
The risks of being overweight
Being overweight can increase the risk of developing a number of health problems, including obesity, type 2 diabetes, high blood pressure and cardiovascular problems. However, excessive weight loss is no less dangerous. Following the "middle ground" rule is the best option you can choose.
All people who are overweight do not develop health problems. However, researchers believe that if these extra pounds currently have no impact on a person's health, a lack of management could lead to problems in the future.
Although there are many charts and calculations to give you your ideal weight, the chart we offer in this article has been specially designed by doctors and specialists. In addition, it is truly complete because it includes several parameters, such as the shape of your body and your height, to give you the ideal weight.
Table of ideal weight
There are of course other ways to determine your ideal weight, including the method of calculating the Body Mass Index (BMI).
How is the Body Mass Index (BMI) calculated?
Body mass index (BMI) is a common tool for defining whether a person has an appropriate body weight. It measures the weight of a person in relation to his height.
To calculate the BMI, divide the weight in kilograms (kg) by the square of height in meters. BMI = weight / height squared
Then you have to take the result you had and consult this small list to find out if your weight is appropriate for your size or not.
- A BMI less than 18.5 means that the person is underweight.
- A BMI between 18.5 and 24.9 is an ideal weight.
- A BMI between 25 and 29.9 is overweight.
- A BMI greater than 30 indicates obesity.
After knowing your ideal weight, as well as your current weight, you may have some changes to make to reach your ideal weight, here are some tips to achieve and maintain a healthy weight.
Tips for managing your weight
Reduce portions
A quarter of your plate should contain a portion of lean protein, such as salmon or chicken breast. As for the second quarter, it should include a portion of an unrefined grain, such as brown rice, and half of your plate should be filled with a variety of vegetables of ideally different colors.
If you are still hungry after eating your meal, wait about 20 minutes to allow your food to digest and feel full. If you are still hungry, eat a green salad, vegetables or a small fruit.
Do not skip meals
Eating three meals a day and healthy snacks like raw almonds is essential for weight management. You must never skip breakfast. Having breakfast in the morning allows a good start to your metabolism. Remember that food is the fuel of your body and without it, it could not work effectively.
Take your calories in advance
Consume the majority of your calories in the first half of the day. Take controlled portion snacks during the day to control hunger in the evening, as you are usually more active during the day. Choose lighter dinners and be sure to come to table preferably before 20h.
Consume fiber
Most women do not consume the recommended 25 to 30 grams of fiber each day. To help you increase fiber intake, choose whole grain, high fiber breads and cereals. Choose whole wheat pasta and brown rice instead of white, and include more dry beans in your meals. Fiber helps you feel full quickly, which can make you eat less and reduce hunger.
To drink a lot of water
Drink at least 8 glasses of water each day. This will help you stay well hydrated, avoid overeating, and allow your metabolism to work at its maximum to burn fat.