The best weight loss diet, weight loss tips and slimming products
The best weight loss diet, weight loss tips and slimming products

What Is A Healthy Weight?

healthy weight

Maintaining a healthy weight is an important way to help reduce your long-term risk of developing high blood pressure, type 2 diabetes, a heart attack or stroke. Unfortunately, as you get older, weight is more easily gained due to age-related changes in both your body and lifestyle. Between the ages of 25 and 70, the average woman loses 5 kg (11 lb) of muscle while the average man loses 10 kg (22 lb) muscle. This muscle thinning is known as sarcopenia. As muscle cells burn more energy than fat, your metabolism also slows in proportion to the amount of muscle tissue you lose. As a result, your resting metabolic rates falls by around 5% every ten years from the age 25. This means that your daily calorie needs go down so that, by the time you are 75, a woman needs around 300 kcals less per day than when she was 18, and 130 kcals per day less than when she was 50.

Those who are overweight are one and a half times more likely to have a heart attack than someone who maintains a healthy weight. Where excess weight is stored is also important. If you are overweight and also store fat round your middle (apple shaped), you are twice as likely to develop coronary heart disease – especially if this runs in your family. Getting down to the healthy weight range for your height can reduce your risk of a heart attack by as much as 55%.

In fact, waist size alone may be a good indicator of health – or lack of it. New research suggests that men with a waist circumference larger than 102cm and women with a waist circumference larger than 88cm are more likely to have shortness of breath, high blood pressure, high cholesterol levels and diabetes than those with slimmer waistlines. Slight waist reductions of just 5cm – 10cm can halve your risk of a heart attack.

Healthy weight chart for men and women

The following chart shows the healthy weight range to aim for, depending on your height and sex. These figures are based on the W.H.O definitions of healthy body mass index range (BMI) of 18.7 – 23.8 Kg/M2 for women, and 20 – 25 Kg/M2 for men.

 

Optimum

Healthy

Weight

Range

 Height

   Men  

Women

Metres Feet
     Kg
Stones
Kg
         Stones
1.47        4’10” 43 – 54 6st 11  – 8st 7lb 40 – 51 6st 4  –  8st
1.50        4’11 45 – 56 7st 1 –  8st 11lb 42 – 54 6st 8   –   8st 7
1.52        5ft 46 – 58 7st 3 – 9st 2lb 43 – 55 6st 11  –  8st 9
1.55        5’1″ 48 – 60 7st 8 – 9st 7lb 45 – 57 7st 1  –    8st 13
1.57       5’2″ 49 – 62 7st 10lb – 9st 11lb 46 – 59 7st 3  –    9st 4
1.60       5’3″ 51 – 64 8st – 10st 1lb 48 – 61 7st 8  –    9st 8
1.63       5’4″ 53 – 66 8st 5 – 10st 6lb 50 – 63 7st 12 –   9st 13
1.65       5’5″ 54 – 68 8st 7 – 10st 10lb 51 – 65 8st     – 10st 3
1.68       5’6″ 56 – 70 8st 12   –  11 st 53 – 67 8st 5  –  10st 7
1.70       5’7″ 58 – 72 9st 1     –  11st 4 54 – 69 8st 7  –  10st 12
1.73       5’8″ 60 – 75 9st 6     –  11st 10 56 – 71 8st 11 – 11st 2
1.75       5’9″ 61 – 76 9st 9     –  12 st 57 – 73 8st 13 – 11st 7
1.78       5’10” 63 – 79 9st 13   –  12st 6 59 – 75 9st 4  –  11st 11
1.80       5’11” 65 – 81 10st 3   –  12st 9 61 – 77 9st 8  –  12st 1
1.83       6 ft 67 – 83 10st 7   –  13st 1 63 – 80 9st 13 – 12st 8
1.85       6’1″ 69 – 85 10st 11 –  13st 5
1.88       6’2″ 71 – 88 11st 2   –  13st 12
1.90      6’3″ 72 – 90 11st 5   –  14st 2
1.93      6’4″ 75 – 93 11st 10  –  14st 8

Image: SAJE/shutterstock;

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