Ideal weight for women: table. The ratio of height, weight and age

All women dream that their weight is ideal. The rivers of information in the form of all kinds of advertising of drugs promising a slim and beautiful body, fashion magazines and shows that extol slender models, create a general concept that beauty can only have a physical form. Women of the Rubens era with their magnificent magnificent forms have long been a thing of the past. But besides physical attractiveness, a woman’s health plays a huge role.

Woman's weight and health

For women, excess fat in the abdomen carries a greater health risk than excess in the thighs. This can trigger high blood pressure, a predisposition to diabetes and early development of coronary heart disease. There is much debate about how much a woman should be. But the obvious argument is that a beautiful woman is, above all, a healthy and happy woman. And in this, her weight plays an important role.

Ideal Weight Calculation Methods

For a rather long period of time, Brock's formula was used to calculate the ideal body weight. This is an affordable way for everyone to calculate the ideal weight for a particular height and age. Everything is quite simple, it’s enough to know the woman’s height and weight: to take the number 100 off the height in centimeters and the ideal weight will be. But such a formula, rather, is suitable to calculate the weight for women 40-50 years old. For 20-30 year old women, the ideal weight will be 10-12% less, and for women over 50 years old, the number increases by 5-7%.

Now various formulas and tables are used more, taking into account also physique. To find out how much the weight corresponds to the ideal weight from the point of view of medicine, BMI should be calculated according to the formula: body weight in kg is divided by height in meters squared B / (P * P). For example: height - 180 cm, weight - 75 kg.

It turns out: 75 / (1.8 * 1.8) = 23.1.

In addition, BMI is affected by gender, physique, and age. It turns out that over the years the composition of the human body changes, as well as the mass of muscle and adipose tissue. Therefore, new formulas arose that took into account the age-related features of the human physique. Initially, BMI is calculated by the formula: height in centimeters divided by weight in kilograms squared. Then, to calculate BMI by age, you should use the correction for age.

How to calculate BMI by age and physique?

Given the age of a woman, an ideal BMI looks like this:

• from 19 to 24 years old - 19.5;
• from 25 to 34 - 23.2;
• from 35 to 44 - 23.4;
• from 45 to 54 - 25.2;
• from 55 to 64 - 26;
• older than 65 - 27.3.

If we consider the standards of BMI, then everything is very individual. Keep in mind that the norm for women depends on her age. At 25 years old and at 50, the ideal weight for a woman can differ very much. The BMI table may be incorrect for adolescents, the elderly, women during pregnancy and lactation, as well as athletes. This index is used for men and women from 20 to 65 years old.

The normal weight should have a number in the range of 18.5 - 25. If the index is below normal, there is a risk of a lack of nutrients needed by the body. An index of 25 to 29 indicates overweight, and more than 30 indicates obesity. The more BMI is above normal, the sooner you need to start losing weight. This will not only lighten the body, but also reduce the risk of coronary disease, diabetes and hypertension. But not only height and age affect the ideal weight for a woman, the table also takes into account the type of physique of a woman, since fragile and large women have very different ideal weights.

Optimum weight table for any physique

To correctly show the ideal weight for a woman, the table should have a slight correction. This is an amendment for young girls.

For women aged 18-25, to calculate weight, you need to subtract 0.45 kg for each year to 25 years.

Choosing an Individual Weight Loss Plan

The path to ideal weight is simple: in order to have a good shape, you can not overeat and should move more. The main rule is no extremes and starvation. The amount of daily calories burned depends on the level of physical activity. Therefore, depending on the daily calorie intake and physical activity, each woman has a weight loss schedule to get the ideal weight. For a woman, the table below will be useful to calculate nutrition, given the level of physical activity.

From the table it follows that a woman leading a moderately active lifestyle, without changing weight, can consume about 1,500 kcal per day. However, if you plan to lose weight, you have to limit yourself. Practice shows that with a decrease in the caloric content of the daily menu to 1200 kcal, the weight decreases gently, quickly, efficiently and without causing harm to health.

How to lose weight?

Choosing your personal weight loss plan, you need to plan your diet daily, combining various types of products in it: carbohydrates, proteins, fruits, vegetables, dairy products, fats - so as not to exceed the allowable number of daily calories. The process of losing weight should be carried out gradually, changing the menu and increasing physical activity.

The most acceptable rate of weight loss is not more than 500-800 g per week. If body weight is reduced at a faster pace, there will be a risk of burning not only excess fat, but also muscle tissue. And muscles provide not only physical strength, but also the metabolic rate. The more developed the muscles, the easier it is to keep the weight normal. To throw off a pound of fat in a week, you need to give 3500 kcal more during this time than is usual with food. You can consume less food, but, trimming the diet, it is difficult to preserve the necessary nutrients in it. It is much easier and more useful, gradually reducing the calorie content of food, to increase the motor activity of the body.

How does a woman's weight change?

Nutrition, as well as weight rates for women, can change throughout life. During pregnancy, a woman becomes heavier, especially in the last trimester. On average, during the period of bearing a child, she adds from 11 to 16 kg. In the first trimester, the energy needs of her body increase slightly, and then it is necessary to receive an additional 300 kcal per day, including the necessary vitamins and minerals. Pregnancy and childbirth, as well as caring for a baby, require huge amounts of energy. Therefore, a young mother needs more nutrients, and therefore calories.

But all young mothers seek as soon as possible to regain their prenatal harmony and elegance. Nevertheless, it is better to wait with a diet, because breastfeeding and pregnancy deplete the reserves of vitamins and minerals, so a young mother should receive good nutrition, both for herself and for the baby. When breastfeeding, it is recommended to increase the daily caloric value by about 500 kcal at least for a while, until the amount of milk is stabilized and only then very gradually reduce the amount of calories consumed for weight loss.

7 rules for losing weight

Each woman chooses her most suitable way to lose weight, but there are basic rules for proper weight loss, which can not be neglected. You should drink a glass of water before each meal. This helps fill the stomach and avoid overeating. It is important to have breakfast. Otherwise, too much will be eaten at lunch. If there is no appetite early in the morning, you can take a light breakfast with you to work. Chewing food should be as long as possible: the slower the food is absorbed, the faster the hunger disappears. Do not eat on the go. Be sure to first need to sit down at the table, and then proceed to the meal.

You should go to the store only on a full stomach, buy products strictly according to the planned list, without allowing yourself extra sweets. Limit the intake of fatty foods, because fat has 2 times higher calories than proteins and carbohydrates. The remaining products should be taken in moderation. Vegetables can be eaten without restrictions. If you want supplements, you should not take it immediately, but wait 5-10 minutes, for sure the body will receive a saturation signal and you can refrain from the supplement.

Ideal weight and psychological dependence

Each woman should approach the process of losing weight wisely, because many, having a normal body mass index, are dissatisfied with their appearance and tend to lose weight as much as possible and faster. All indicators must be taken into account : height, weight, age. It should be remembered that rapid weight loss leads to a weakening of the body's regenerative forces, causing various pathological processes in it. And the problem of dissatisfaction with one’s weight, first of all, is in the head and psychological attitude to one’s beloved.