Everyone who is losing weight is interested in the question of normalcy. What weight is considered normal for yourself? There are a number of formulas that you can use to determine the extent to which your body weight corresponds to one or another statistical average. After all, all these formulas are based on the average person. Therefore, when resorting to them, one must clearly realize that any formula for normal weight is conditional.
In reality, each of us has our own individual genetically predetermined value of optimal body weight, which depends on the totality of innate structural features of tissues and organs of the body as a whole.
For example, there are three body types - asthenic (thin-boned/ectomorph), normosthenic (normal/mesomorph) and hypersthenic (broad-boned/endomorph).
To determine your type, you need to measure your wrist circumference.
- Less than 16 cm - asthenic;
- 16-18.5 cm - normosthenic;
- More than 18.5 cm - hypersthenic.
- Less than 17 cm - asthenic;
- 17-20 cm - normosthenic;
- More than 20 cm - hypersthenic.
In addition to body types, each of us is programmed to have a certain weight. This program is activated by the mother during pregnancy. It is believed that if she gained weight during pregnancy excess weight, then the child may have difficulty controlling body weight in the future. Over the course of our lives, we also lay down a different program with our wrong ones. When losing weight, many are faced with the so-called balance point or set point, when they use healthy methods, and if they succeed, they cannot maintain it.
For example, you weighed 90 kg, lost weight to 55 kg, want to lose another 5 kg, but no matter what you do, it doesn’t work. At the same time, even taking a break from the diet and small holidays, you do not gain more than 3-5 kg, which you then easily lose. You may have reached your point of balance, and overcoming it may cost you dearly. When the body is under constant stress, and dieting, training and high demands on oneself are constant stress, the risk increases. It is important to listen to yourself and your body's needs.
If you do not take into account the individuality of the body and physique, then in approximate calculations you can use the following simple formulas (author P.P. Broca, 1871):
For men
(Height in cm - 100) x 0.9 = ideal weight.
For women
(Height in cm - 100) x 0.85 = ideal weight.
There is another formula that can be used for both men and women:
(Height in cm - 100) = ideal weight.
Example: If your height is 152 cm, your weight should be 152 - 100 = 52 kg.
There is another formula:
Height in cm x Bust volume in cm / 240 = ideal weight.
Example: (155 x 96) / 240 = 62 kg.
Do not forget that it is still necessary to take into account your body type; women naturally have more fat than men.
Therefore, you can use the following data to determine your ideal weight:
For men
| Height, cm | Body type | ||
| Thin (asthenic) | |||
| 155 | 49 kg | 56 kg | 62 kg |
| 160 | 53.5 kg | 60 kg | 66 kg |
| 165 | 57 kg | 63.5 kg | 69.5 kg |
| 170 | 60.5 kg | 68 kg | 74 kg |
| 175 | 65 kg | 72 kg | 78 kg |
| 180 | 69 kg | 75 kg | 81 kg |
| 185 | 73.5 kg | 79 kg | 85 kg |
For women
| Height, cm | Body type | ||
| Thin (asthenic) | Normal (normosthenic) | Wide bone (hypersthenic) | |
| 150 | 47 kg | 52 kg | 56.5 kg |
| 155 | 49 kg | 55 kg | 62 kg |
| 160 | 52 kg | 58.5 kg | 65 kg |
| 165 | 55 kg | 62 kg | 68 kg |
| 170 | 58 kg | 64 kg | 70 kg |
| 175 | 60 kg | 66 kg | 72.5 kg |
| 180 | 63 kg | 69 kg | 75 kg |
Ideal weight formulas help you figure out how long you can lose weight. However, it is important to understand that two people with exactly the same weight can look completely different. The point here is not about height or body type, but about body composition - the ratio of muscle to fat. Look at the photo.
Adipose tissue is more voluminous than muscle tissue. That's why the girl on the left looks curvier than the girl on the right, even though they have the same weight. And that’s why it’s so important to strive not so much to lose weight, but to strengthen muscles through strength training and.
It is important for a woman of any age to be beautiful and healthy. Without knowing your ideal weight, it is difficult to control it and prevent obesity or, on the contrary, underweight. In the article below, we will tell you how to determine your ideal weight ( BMI based on age), and we will also talk about many important nuances related to the figure.
What is BMI
BMI – body mass index. There are normal indicators for each age group:
Calculation formula
Classic calculation formula:
BMI = your weight: (height*height)
Example No. 1
- Height – 160, weight – 55, age – 34
- BMI = 55: (160*160)= 0.002148
- Round the number, leaving only the first 4 digits after the zeros. It turns out that BMI = 21.48
- 21.48 – falls within the range between 20-25, following the table. This means that the body mass index is normal, there is no threat to health
Example No. 2
- Height – 178, weight – 79, age – 22
- BMI = 85: (178*178)= 0.00268274
- Round the number, leaving the first 4 digits after zero. Therefore, BMI = 26.82
- 26,82 – last stage before obesity, urgent action is necessary, high health risk
Example No. 3
- Height – 182, weight – 98, age – 44
- BMI = 98: (172*172)= 0.0033125
- Round the number, leaving the first 4 digits after zero. BMI = 33.12
- 33.12 – first stage of obesity, high health risk
Calculate ideal weight based on body type
In medicine, there is a concept of normal weight, based on the calculation of mass, age and physique. This is necessary to monitor your general health. Doctors have identified several popular methods; we will consider the most popular of them, including the classic one, which we wrote about above.
1 Tables of Egorov and Levitsky
There are 3 body types:
- Asthenics – thin build, elongated parts of the body.
- Normosthenics – slim body, endurance, developed muscles.
- Hypersthenics have a round body, muscles are poorly developed.
According to the age:
Overweight and obesity: causes
Psychological
A person is depressed, or is going through severe stressful stages in life, trying to eat away all the problems. Psychologists identify this disorder as compulsive overeating. Such problems can only be treated by visiting a psychotherapist, using special medications.
Poor eating habits
Often people who are obese have relatives of approximately the same weight. This is due to incorrect eating habits in the family from the series “if you drink tea, then it must be with bagels and pies.” When a person grows up in such a culture, he transfers it to adult life, subsequently suffering from excess weight.
Wrong lifestyle
A person sleeps and moves little, but eats a lot. This problem often occurs among workers with a sedentary lifestyle, or unemployed people who sit in front of the TV or computer all day.
How to lose weight once and for all
If the result shows obesity or overweight, then it’s time to start losing weight. Obesity occurs not only at the external level, but also at the internal level - organs also suffer from obesity, which disrupts their functioning.
Effective methods
1 Healthy eating
You don't have to go hungry, and your mental health won't get hurt. If you are a lover of sweet and unhealthy foods, then pay attention to recipes for healthy pizzas and hamburgers - they are just as tasty, but made from healthy ingredients.
By eating healthy food you lose weight more slowly but more effectively– by changing your lifestyle, you will no longer be drawn to the usual fast food and other harmful things, your appearance will improve significantly, and your energy will increase several times!
2 Drink plenty of fluids
Goes in addition to a healthy diet. Often dehydration causes extra meals, as well as tea parties with cookies and chocolates.
Ineffective methods
1 Diets
You will read the reasons for ineffectiveness below in the “myths” section.
2 Dietary restrictions up to several foods
If the body does not receive the necessary vitamins and microelements, hair loss begins, problems with the skin and teeth, and a bunch of other consequences appear.
3 Losing weight with drugs
4 Losing weight by cleansing the body after each meal (vomiting or diarrhea).
They are fraught with loss of teeth, hair and ulcers.
5 Water restrictions
The maximum you will achieve is dehydration, which will negatively affect the functioning of organs and facial skin.
6 Daily exercise
To be effective, strength training must be distributed so that the muscles have time to recover. If this does not happen, the body begins to work for wear and tear, without producing bright results.
Myths
1 “I’ll go on a diet first, and then I’ll start eating right.”
Many people want instant results when resorting to diets, since proper nutrition will not give results in the first days. The truth is that more than 50% of those who practice such tactics often break down or give up on the matter altogether.
Let's look at the terms in more detail:
Proper nutrition
Balanced diet, rich useful vitamins and microelements. If a person adheres to such a lifestyle, then he maintains a healthy weight and his metabolism is well accelerated. The body is healthy, there is a lot of energy.
Diet
Intentional restriction in food intake, where the main goal is to lose extra pounds. Metabolism does not accelerate, the body is under stress, energy decreases.
For a person who is obese or overweight, dieting is a terrible measure. When the body consumed daily a large number of carbohydrates and sugar, eating two or three foods for a long time is unbearably difficult psychologically and a huge stress for the body.
2 Tablets, powders and teas will speed up your metabolism and help you lose excess weight
All of the above is ineffective or helps you lose weight at the cost of your own health. What do you want more: to be healthy and slim or slim, but with a lot of problems?
3 Sugar is good in small quantities
The body needs glucose, but it needs the right kind. Most chocolates and bars, many of them considered dietary, are made with regular sugar. Glucose, according to research results, causes drowsiness, slows down metabolism and worsens thought processes. Healthy “sugar” is found in fruits and substitutes.
4 “You can achieve results without sports”
If you have to lose more than 5-10 kilograms of weight, then you can’t do without sports and body care. Otherwise, stretch marks will appear, which will subsequently be difficult to remove completely.
5 On proper nutrition don't lose weight
Strict healthy eating accelerates metabolism - the body receives the necessary energy and microelements through consumption clean products. Metabolism accelerates - excess weight goes away.
How to avoid stretch marks while losing weight
If you like to think ahead and not chase quick results, then you are acting wisely, because rapid weight loss is fraught with stretch marks.
Stretch marks are scars that become flesh-colored over time, as in the photo above.
How to avoid:
1 No diets
Diets involve rapid weight loss. When you need to lose a couple of kilograms, the likelihood of stretch marks is negligible, but losing weight by 5-10 kilograms or more is fraught with their appearance. Balanced diet - the right way speed up your metabolism and lose weight without risks.
2 Sports – required
Calories will be burned evenly, without microtrauma. Don't forget to focus on cardio if your main goal is to burn excess fat.
3 Accuracy is paramount
No sudden movements when exfoliating with a brush. There is no need to stretch the skin with all your might and overdo it, because stretch marks are microtraumas. Love your body!
4 Body care is important
Many people underestimate body care, considering it unnecessary, but this is not so. Our body, like our facial skin, needs hydration and nutrition, so be sure to apply a nourishing body cream or oil after every shower.
5 Avoid sudden changes in weight
There is no need to suddenly lose weight or gain weight; act gradually, without fanaticism, so that the body can more easily adapt to the changes.
Weight deficiency: what to do if I’m satisfied with my figure
If you have your period and the tests show a positive result, then you shouldn’t worry about being underweight, since a certain category of people have a very fast metabolism - they can eat at night, they can eat fatty foods, but it’s all quickly processed and burned .
Also, if you eat well and get this result, then don’t be upset - if you have good tests and feel well, continue in the same spirit. For many who eat right, their metabolism accelerates so much that, without starving, the weight quickly comes off.
Read also: Kettlebell training at home: TOP 21 most effective exercises
Weight deficit: when to panic
Sports results
You need to focus on strength exercises. Before you start training, make a clear plan for changes so as not to turn into a terminator, and control the training process.
If you have the opportunity, it is advisable to hire a good trainer who will create a full-fledged program.
Sample workouts are demonstrated in the videos below:
VIDEO: Gaining muscle mass
● TOP 10 ● Rules for Increasing MUSCLE MASS for Girls!
Many people now have a goal to gain muscle mass and I want to give you 10 tips on how to do it correctly and with maximum impact!
2 Food
The key role in gaining weight is nutrition. Your daily diet must contain protein and carbohydrates. To speed up the process, you can buy protein and make shakes. Protein helps muscles recover and grow. Combined with training, the effects of protein consumption will be especially noticeable.
Approximate diet:
Do you want to know your ideal weight based on just two parameters, height and gender?
