Find
a weight loss program with your own unique
healthy weight in mind
Most people have tried a
weight loss
program at one time or other. Weddings, beach vacations,
special events, athletic performance or even medical
conditions are all common reasons to
lose weight. While you can choose from popular diets like Weightwatchers, the Atkins diet, or the Zone diet,
your success or failure at any of these weight loss
programs depends on many factors, one of which is
your understanding of your ideal weight and your healthy weight.
Weight loss driven by ideal weight is rooted in beliefs about
yourself and influenced by powerful cultural images
seen in TV, magazines, movies, and music. Healthy weight is based on healthy body
composition which takes into account a number of
factors, such as height, activity level, diet,
gender, and genetics.
There is a right weight for
you that may not be right for someone else. Weight
loss programs based on healthy weight goals
leave you feeling energized, and stand a better
chance of success over ideal weight goals influenced
by super skinny runway models, movie stars, or pop
musicians.
Determining your healthy
body weight
There are several methods for determining your
healthy body weight.
- Desirable Weight Ranges Based on Height
- Body Mass Index (BMI)
- Body Fat Percentage
Weight Range by Height
You can determine your healthy body weight based
on your height.
Men: Take 106 lb. for the first 5 ft. of
height and add to 6 lb. for every inch above 5 ft.
Women: Take 100 lb. for the first 5 ft. of
height and add 5 lb. for every inch above 5 ft.
You should look at this value, but remember it
doesn't take into consideration your build, activity
level, age, and other factors.
Body Mass Index (BMI)
Your BMI is a ratio of height to weight:
weight
(lb.) x 705 = BMI
height2 (in.)
For example, a 5 ft 6 in. 145 lb.
woman would have a BMI of approximately 23 following
the calculation below:
145 lb.
x 705 = 23
(66 in.)2
Men/Women: 25-30 BMI is considered
overweight
Body Fat Percentage
One of the best ways to determine
your healthy body weight is to look at body fat
percentage. Your body fat percentage is simply how
much of your body weight comes from fat (as opposed
to muscle, tissues, bones, organs, etc.)
For example, since muscle weighs
more than fat, a muscular person who weighs more
than a non-muscular person of the same height and
age would not be considered overweight.
Best body fat percentages for most
people are:
Men: 15% to 20%
Women: 22% 25%
Note that athletes have an even
lower body fat percentages.
There are two easy ways to calculate
body fat:
-
skinfold calipers—These pinch the
skin at certain locations on the body. Contact your
gym or a fitness professional to take these
measurements for you.
-
body circumference
measurements—Simply track the measurements of the
circumference of your upper arm, chest, waist, hips,
thighs, and calves over a period of time (for
example 4 to 6 weeks), and take note of the changes.
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