SolveYourProblem
eLearning Series:
Burn, Burn, Burn Those Calories
(and eat healthier too)
(
15 pages )
What
Is The Ideal Weight For Men & Women?
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 need
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 need 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 abut 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, healthy goal
and we’ll explore methods that will help you achieve that
goal in the upcoming segments.
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