How can you determine your ideal
weight? Just how much fat and how many calories should you consume to
reach and maintain a healthy weight?
One answer won't work for everybody. So you need to do some figuring to
determine how much fat and how many calories you can have. First, you
need to determine your ideal weight. Here is a simple method to
determine what that weight should be:
For Women: The ideal weight for a woman who is exactly 5 feet tall is
100 pounds. For every additional inch above 5 feet, add five pounds. If
you are shorter than 5 feet tall, subtract five pounds for every inch
you measure below 5 feet.
Next, determine whether you have a small, medium or large frame. Using a
measuring tape, measure your wrist. If your wrist measures exactly 6
inches, you have a medium frame and the weight number you calculated
above, does not need to be adjusted. If your wrist measures less than 6
inches, subtract 10 percent from your ideal weight. If your wrist
measures more than 6 inches, add 10 percent to your ideal weight.
For Men: The ideal weight for a man who is exactly 5 feet tall is 106
pounds. For every additional inch above 5 feet, add 6 pounds. To
determine whether you have a small, medium or large frame, measure your
wrist. If your wrist measures exactly 7 inches, you have a medium frame
and you do not need to adjust your ideal weight. If your wrist is
smaller than 7 inches, you have a small frame and should subtract 10
percent from your ideal weight. If your wrist is larger than 7 inches,
you have a small frame and should add 10 percent to your ideal weight.
Okay, now that you know what your ideal body weight should be, let's
take a look at how many calories your body needs each day. Before we do
this however, you need to take into account your level of activity.
If you are totally inactive and usually get no exercise, multiply your
adjusted ideal weight by 11. If you get regular exercise two or three
times a week, multiply your adjusted ideal weight by 13. If you get
regular exercise four to five times a week, multiple your adjusted ideal
weight by 15. And finally, if you get regular exercise six to seven
times a week, multiply your adjusted ideal weight by 18.
Now that you know your ideal weight and how many calories you need each
day you can easily figure out how much fat you can eat. Most
nutritionists recommend that you limit daily intake of fat to 30 percent
of your total calories. However, if you want to lose weight or have a
history of heart disease or cancer, limit your daily fat intake to 20
percent of your total calories.
Let's take a look at a real life example. If Jane is a 5 foot 4 inch
woman with a medium frame her ideal weight is 120 pounds. Jane is trying
to lose weight so she needs to keep her fat calories down to about 20
percent.
Jane is exercising two to three times a week so we can multiply her
ideal weight by the number that matches her activity level, which is 13.
Now we know that Jane needs 1,560 calories each day.
If we take 20 percent of 1,560 (1,560 multiplied by .20) we get 312.
Next, translate fat calories into fat grams (this will make it easier
for you to read food labels). One gram of fat equals 9 calories. So if
we divide 312 by 9 we know that Jane can eat about 35 grams of fat per
day.
Because Jane is over weight and
trying to lose, her ideal weight and current weight do not match up.
Jane needs to adjust her total calorie consumption. In order for her to
lose one pound, she needs to eliminate 3,500 calories.
One simple solution is to lose a
pound a week. That's a worthy and healthy goal. It's important to
remember that your weight should be lost gradually. It's generally not
recommended to try to lose more than two pounds in a week. Attempting to
do so may cause health risks, and on top of this you're unlikely to be
successful.