So how much should we actually weigh? using a healthy weight chart can give us an idea or our ideal weight based on our height. This page has a healthy weight chart which you can look over, it will give you a rough guideline of the weight you should be aiming for.
However the chart here has limits, just like the Body Mass Index it doesn’t take into account the amount of muscle somebody has. Body builders may be heavier than the recommended weight because of their extra muscle mass. They may also have a lower than average body fat percentage, so it may seem surprising to some when they are considered over weight by such measures.
If you are into body building don’t be concerned if you are above the listed ideal weight, however most experienced body builders will already be aware of this.
It’s a good idea to know your ideal body weight. Having that knowledge can help to keep these things in mind, which can help us to keep track of and manage our weight.
The below chart is only designed to be used by adults above the age of 18, anybody below that age should use a chart or body mass index calculator designed for children and for those who are still growing.
Underweight, Normal & Overweight
- Those that are underweight, the cause of this 9 times out of 10 is just simply you are not eating enough, however there can also be other reasons. If you strongly believe you are eating plenty each day, at least matching your recommended daily calorie intake amount it may be a good idea to contact your doctor to see if something else is causing the below average weight.
- Those within the normal weight range, this is obviously a good indicator which means that gaining or losing weight is not of the up most importance. However this doesn’t mean somebody doesn’t have a little too much body fat, or too little muscle mass, it’s all down to personal preference and what you are happy with.
- Lastly for those who are overweight. The cause of this most of the time is simply too little exercise and too much unhealthy eating. Being overweight has a few different levels which are simply known as Overweight, then we have Obese and Very Obese. Sometimes weight gain can be caused by other reasons other than a lack of exercise and overeating. If you are in the obese range it would be a good idea to visit your doctor, just to make sure there are not other health factors contributing to any weight gains.
| Height - Feet and Inches | Male | Female |
|---|---|---|
| 5' 0" | 117 - 136 | 102 - 125 |
| 5' 1" | 122 - 141 | 107 - 130 |
| 5' 2" | 125 - 145 | 111 - 134 |
| 5' 3" | 128 - 148 | 115 - 139 |
| 5' 4" | 131 - 151 | 118 - 141 |
| 5' 5" | 133 - 154 | 121 - 145 |
| 5' 6" | 135 - 157 | 124 - 147 |
| 5' 7" | 138 - 160 | 126 - 149 |
| 5' 8" | 141 - 163 | 128 - 152 |
| 5' 9" | 144 - 166 | 131 - 154 |
| 5' 10" | 147 - 170 | 134 - 158 |
| 5' 11" | 150 - 176 | 137 - 162 |
| 6' 0" | 154 - 183 | 140 - 167 |
| 6' 1" | 160 - 192 | 143 - 170 |
| 6' 2" | 165 - 202 | 146 - 174 |
| 6' 3" | 171 - 208 | 149 - 178 |
| 6' 4" | 176 - 215 | 152 - 182 |
| 6' 5" | 182 - 220 | 155 - 187 |
| 6' 6" | 187 - 227 | |
| 6' 7" | 192 - 233 | |
| 6' 8" | 197 - 237 | |
| 6' 9" | 202 - 242 | |
| 6' 10" | 208 - 248 |
Healthy Weight Loss Tips
There is absolutely loads of information out there to do with weight loss. However because there is so much information out there, some if that information conflicts with each other, and it can all become a little confusing.
I aim to pick out all the best tips based on my research and personal experience, and I hope to put an end to some of that confusion.
One of the biggest tips that I can think of is not thinking about weight loss as a temporary activity or goal, instead make it a permanent yet gradual change. Completely rule out the idea of only a temporary change of habits, I don’t believe this way of thinking is very productive. It may be difficult to change the way we think about diet and exercise, however it’s necessary for success in this area.
Be aware of things like your ideal weight and your body mass index. Sometimes we fail to notice small gains in body fat, but over time it will become noticeable. If we keep track of these gains they’re less likely to get out of hand.
Keep track of your calorie intake, sometimes people are unaware of just how much they’re eating. It may feel like we are not eating that much, however often people are eating far more than they actually realize. Having a rough idea of our calorie intake could help to prevent weight gain via fat increase by simply having that knowledge.
Understand the potential health risks to being overweight and the reduction to the quality of our lives. These risks range from diabetes, circulation problems, serious back and knee problems, also mental health issues like depression.
Balanced lifestyle! balance is very important. Balance between good healthy foods and our little indulgences, it’s okay to treat ourselves, however there has to be balance between to two if you want to control your body fat. As well as balance in our diets we also need a good balance between exercise, rest and relaxation.
Why do we need to eat? seems like a silly question to ask, however it seems like many people have forgotten. When we feel hungry our bodies require nutrients such as protein, vitamins and minerals. The nutritional value of our food is something we should keep in mind when choosing what to eat. This connection between understanding what our bodies need and hunger seems to be lost, many people just relate food to pleasure, and forget why we really need to eat. We should be enjoying what we eat, however that basic reason for food shouldn’t be lost or forgotten.
I realize these are not your standard weight loss tips, which is good because there are so many of those floating around anyway. My final tip on weight loss and reducing your body fat percentage is this, be patient, results take time.
