“Know Yourself”
In
this day and age, when we know the problem, let us now focus on the solution. So,
the first phase begins with knowing your body. Know yourself before stepping
in.
Just like before going on a long trip,
you check in all the essentials, similarly, to start with the weight loss diet,
you first need to know yourself. Give in a check about your current height and
weight. Check-in for the range of absolute weight for your height and it varies
according to the gender. You can run this check from the weight to height ratio
chart also given below for your reference.
Weight to Height ratio chart:
Height ft. in. (cms)
|
Female
|
Male
|
4’6” (137cm)
|
63 to 77 lb (28.5 to 34.9 kg)
|
63 to 77 lb (28.5 to 34.9 kg)
|
4’7” (140 cm)
|
68 to 83 lb (30.8 to 37.6 kg)
|
68 to 84 lb (30.8 to 38.1 kg)
|
4’8” (142 cm)
|
72 to 88 lb (32.6 to 39.9 kg)
|
74 to 90 lb (33.5 to 40.8 kg)
|
4’9” (145 cm)
|
77 to 94 lb (34.9 to 42.6 kg)
|
79 to 97 lb (35.8 to 43.9 kg)
|
4’10” (147 cm)
|
81 to 99 lb (36.4 to 44.9 kg)
|
85 to 103 lb (38.5 to 46.7 kg)
|
4’11” (150 cm)
|
86 to 105 lb (39 to 47.6 kg)
|
90 to 110 lb (40.8 to 49.9 kg)
|
5’0” (152 cm)
|
90 to 110 lb (40.8 to 49.9 kg)
|
95 to 117 lb (43.1 to 53 kg)
|
5’1” (155 cm)
|
95 to 116 lb (43.1 to 52.6 kg)
|
101 to 123 lb (45.8 to 55.8 kg)
|
5’2” (157 cm)
|
99 to 121 lb (44.9 to 54.9 kg)
|
106 to 130 lb (48.1 to 58.9 kg)
|
5’3” (160 cm)
|
104 to 127 lb (47.2 to 57.6 kg)
|
112 to 136 lb (50.8 to 61.6 kg)
|
5’4” (163 cm)
|
108 to 132 lb (49 to 59.9 kg)
|
117 to 143 lb (53 to 64.8 kg)
|
5’5” (165 cm)
|
113 to 138 lb (51.2 to 62.6 kg)
|
122 to 150 lb (55.3 to 68 kg)
|
5’6” (168 cm)
|
117 to 143 lb (53 to 64.8 kg)
|
128 to 156 lb (58 to 70.7 kg)
|
5’7” (170 cm)
|
122 to 149 lb (55.3 to 67.6 kg)
|
133 to 163 lb (60.3 to 73.9 kg)
|
5’8” (173 cm)
|
126 to 154 lb (57.1 to 69.8 kg)
|
139 to 169 lb (63 to 76.6 kg)
|
5’9” (175 cm)
|
131 to 160 lb (59.4 to 72.6 kg)
|
144 to 176 lb (65.3 to 79.8 kg)
|
5’10’ (178 cm)
|
135 to 165 lb (61.2 to 74.8 kg)
|
149 to 183 lb (67.6 to 83 kg)
|
5’11” (180 cm)
|
140 to 171 lb (63.5 to 77.5 kg)
|
155 to 189 lb (70.3 to 85.7 kg)
|
6’0” (183 cm)
|
144 to 176 lb (65.3 to 79.8 kg)
|
160 to 196 lb (72.6 to 88.9 kg)
|
6’1” (185 cm)
|
149 to 182 lb (67.6 to 82.5 kg)
|
166 to 202 lb (75.3 to 91.6 kg)
|
6’2” (188 cm)
|
153 to 187 lb (69.4 to 84.8 kg)
|
171 to 209 lb (77.5 to 94.8 kg)
|
6’3” (191 cm)
|
158 to 193 lb (71.6 to 87.5 kg)
|
176 to 216 lb (79.8 to 98 kg)
|
6’4” (193 cm)
|
162 to 198 lb (73.5 to 89.8 kg)
|
182 to 222 lb (82.5 to 100.6 kg)
|
6’5” (195 cm)
|
167 to 204 lb (75.7 to 92.5 kg)
|
187 to 229 lb (84.8 to 103.8 kg)
|
6’6” (198 cm)
|
171 to 209 lb (77.5 to 94.8 kg)
|
193 to 235 lb (87.5 to 106.5 kg)
|
6’7” (201 cm)
|
176 to 215 lb (79.8 to 97.5 kg)
|
198 to 242 lb (89.8 to 109.7 kg)
|
6’8” (203 cm)
|
180 to 220 lb (81.6 to 99.8 kg)
|
203 to 249 lb (92 to 112.9 kg)
|
6’9” (205 cm)
|
185 to 226 lb (83.9 to 102.5 kg)
|
209 to 255 lb (94.8 to 115.6 kg)
|
6’10” (208 cm)
|
189 to 231 lb (85.7 to 104.8 kg)
|
214 to 262 lb (97 to 118.8 kg)
|
6’11” (210 cm)
|
194 to 237 lb (88 to 107.5 kg)
|
220 to 268 lb (99.8 to 121.5 kg)
|
7’0” (213 cm)
|
198 to 242 lb (89.8 to 109.7 kg)
|
225 to 275 lb (102 to 124.7 kg)
|
Another
method to know if you are overweight uses Body Mass Index (BMI). As per the
information from the National Institute of Health (NIH);
- BMI of less
than 18.5 falls in the underweight category.
- BMI between
18.5 and 24.9 is considered ideal and healthy.
- BMI falling
between 25 and 29.9 is in the overweight category.
- And the
obese category is considered with a BMI value above 30.
But,
how to calculate your BMI? Here’s your answer. Just divide your body weight by
the square of your height and the figure you’ll get will be your BMI.
BMI=
Body weight (kg)/Height(in m)2
= 48/2.25 = 21.33
So, this BMI falls in healthy category and you are healthy with this weight for this height.
These
are not just the scales and the figures are not just the numbers. They are the
markers of your physical well-being. If you see an awakening figure, it is time
to wake up.
Information
is here, observation will be yours. Advice and supporting guide are in your
hands with this detailed devised weight loss diet programs.
My
purpose of furnishing you with this information is that you can keep a check on
your weight and understand the category you fall in. Even if you are not obese
but still overweight, you are at potential risk of getting categorized as
obese. Overweight puts you at the risk of obesity and obesity can further
complicate your physical health.
Next
important thing to understand and interpret from the data shared is that you
don’t have to lose weight more than you need for the proper functioning of your
system. Only the extra portion is to be cut down. Even with intense exercises,
you can lose weight but you can always gain it back with a gap. And of course,
not every individual can resort to taking up intense workouts for weight loss.
Though physical activity is necessary and a vital part of any fitness program,
but it alone is not my recommendation for weight loss. You need to go beyond
and reach a depth of the problem to devise your own fitness code.
I am obese
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