Ideal Weight
Photo by Tony Roberts Knowing your ideal weight is a great way to help you set a goal. But you also need to know where you are NOW to track your success. So right now, you need to: - Weigh yourself and record it.
The only reason I ask you to do this is so that you can see your progress. It is quite the moral booster when you can look back to see how much weight you've actually lost. Before you start, remember that this is just to help you get a good idea for your goal weight. This number is not "set in stone". When it comes to binge eating; your ideal weight is simply a measuring tool of how your beliefs are affecting your eating habits. You cannot lose weight by dieting alone. It happens as a side effect when you change your beliefs (when your beliefs support you as a valuable human being). How to Calculate your ideal body weight No formula can: - Take into account your muscle mass. No matter what calculations you use; a generic formula is not going to give you the exact weight that you should be.
- Take into account your build (small, medium, or large frame). If you are 5'5" and have a large frame you are going to weigh more than someone the same height and a small frame.
There are many different formulas to calculate this; and each one is slightly different. The one I am going to share with you was developed from Broca's index. It is unknown as to who came up with this rule of thumb, but it gives you a good idea of where you need to be.For Women: allow 100 pounds for the first 5 feet. Add an additional 5 pounds for each inch.For Men: Allow 110 pounds for the first 5 feet. Add an additional 5 pounds for each inch.
How to use it - How tall are you?
We know that for the first five feet we are to allow 100 pounds (110 if you are a man). SO if you are five foot even; you can skip step #2. Let's use a woman who is 5'5" as our example. - How many inches are you over 5 foot? Our example has 5 additional inches. You take the number of inches multiplied by 5 (for the 5 lbs per inch).
It would look like this: 5 inches x 5 pounds= 25 So we take that base 100 pounds (110 for a male) and add 25. 100 + 25= 125 - What is your frame size? Hold up your dominant wrist. Take your opposite hand and wrap your fingers around that wrist. Do your thumb and middle finger:
- Not Touch: Large Frame
- Touch: Medium Frame
- Overlap: Small Frame
If you have a medium frame: the number you have already calculated is your ideal weight. In our example that is 125 pounds. If you have a small or large frame: there is more math to do! Take the amount from step #2, and multiply it by (.1). This will give you 10% of that weight. If you are small framed; subtract that number from the amount you got in step 2. If you are large framed; add this number to the amount in step 2. Our example would look like this: 125 x .1 = 12.5 (I am going to round this up to 13 for simplicity) Small frame: 125 - 13 = 111 Large frame: 125 + 13 = 138 - Your ideal weight.
A normal range for some who is 5'5" would be: 111-138.
Please keep in mind this is only a number and it is NOT 100% accurate. This is just a tool to help you see objectively. If this number calculated is "off"; then please talk to someone who knows you and will give you an objective opinion. You need truth; not flattery. And don't play mind games with yourself about your "ideal weight". It is just a number!
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