Healthy Weight Charts

It is interesting to note that there are some variations in the healthy weight charts that are available. These charts really are just a guide. There is a lot of variation in what is considered “normal”. Things to take into account are age, build, amount of muscle, and whether you are you very tall or very short. All of these things make a difference in whether standard charts are accurate for any given individual. That said they can still be a useful guide as to how our weight is going.

Below is an example of a healthy weight chart using imperial measurements.

Height	Weight without clothes:
	19-34 years	35 years and over
5'0"	97-128	108-138
5'2"	104-137	115-148
5'4"	111-146	122-157
5'6"	118-155	130-167
5'8"	125-164	138-178
5'10"	132-174	146-188
6'0"	140-184	155-199
6'2"	148-195	164-210
6'4"	156-205	173-222

BMI

To complicate things even more the old style weight chart is not used as much any more. It has been replaced by the BMI. That is the Body Mass Index. This is based on both your weight and height and is a simple way to check if your weight is in the healthy range. It is considered, for most people, to be a reliable way of telling if your weight is putting your health at risk.

Here is a formula used to determine BMI.

BMI =

weight (pounds)x 703

Height squared (inches²)

If working it out in metric measurements the formula is:

Your weight in kilos divided by your height in meters squared.

If you are not keen on doing the math yourself, just use the calculator at the top of the page.

BMI categories:

Underweight – less than 18.5

Normal weight – 18.5 – 24.9

Overweight – 25 – 29.9

Obese – 30 - 35

There is some difference in opinion on the 18.5 – 19.9 BMI. Some charts count these as underweight and some as normal. There are also other classifications when the BMI above 35.

Waist Measurement

The latest method of gauging overweight is the waist measurement. Again, there is some variation in the measurements that are given and some thought that different measurements are appropriate for different racial groups. Also this method is not suitable for anyone under 18 or over 65.

It is now believed that how much fat you have around your tummy is an important indicator of increased health risks. Carrying fat around your waist is considered more of a health risk than if the fat is mainly in the hips and thighs. This is because it is an indicator of internal fat deposits which can coat the heart, kidneys, liver and pancreas and increase the risk of chronic disease.

Even if your BMI is in the normal range it is important for your waist measurement to be within the guidelines.

Women – 35 inches (88 cm) or the other variation is 32 inches (80 cm)

Men – 40 inches (102 cm) or 37 inches (94 cm)

Waist to Hip Ratio

Another way to look at this is the waist to hip ratio. Divide your waist measurement by your hip measurement. (hips being the widest part below your waist)

Women should have a waist to hip ratio of .8 or less

Men should have a waist to hip ratio of .95 or less

If you find that your weight is not being kind to your health, find support to do something about it. Help from a health professional as well as help from a friend or family is useful. It is always easier to deal with the hard things in life if you have someone to support you in it.

Good luck with your weight
Keep in good health

Jocelyn

7 Easy Everyday Ways to Keep in Good Health

For the first post in this blog, I thought I'd start by considering 7 easy, everyday ways to help keep in good health. It is a lot easier to maintain good health than it is to recover good health once it is gone. So a little effort in the first place is worth while in order to avoid the pain and expense of illness.

1. Eat good, natural, wholesome food. Processed, packaged food that is full of additives and bears little resemblance to the original foodstuff, can put a large load on your system. Choosing fresh, natural produce that you prepare yourself allows you to be in control of what you eat.

2. Take some form of exercise on a regular basis. This does not have to be expensive or excessive. Even a 30-60 minute walk 3 or 4 times a week is a good start.

3. Keep your weight within the healthy guidelines for your height. Excess weight leaves us vulnerable to a whole host of health problems and shortens our life expectancy by 3 - 10 years. If your weight is already out of control work with someone to help coach you to achieve your desired outcome.

4. Choose natural cleaning products over chemical products that are made of toxic substances such as petrochemicals. Toxins from cleaning products can enter our systems through skin contact and from any fumes that are breathed in. Simple things like bi-carb soda, vinegar and lemon juice can cover most of the cleaning needs in a house, or try using steam.

5. Use personal products that do not contain chemicals. The average person uses 9 personal products daily exposing them to 126 chemicals. There are now many non chemical products to choose from. There are many benefits both to you and the environment in using the chemical free products.

6. Reduce your stress load. Excessive negative stress can contribute to a variety of health problems ranging from heart attacks to depression. Interrupt the stress cycle and change the things that you can control.

7. Keep a positive mental attitude. Our thoughts, whether positive or negative, affect our environment. If they are negative we will automatically look for things that confirm that viewpoint. A positive mental attitude assists us in making choices and taking actions that give positive results.

Each of these tips could be expanded to a length of many articles. If you would like more information, or how to tips on any topic please let me know by leaving a comment.

Keep in good health

Jocelyn