I know it is not quite mid-month but I have a nice surprise planned for mid week next week (hint: coaching conference calls are back) so, I thought I would get you fired up with my mid-monthly newsletter a little early.
Weight loss is a HEAVY subject. Many people are unrealistic about two factors when it comes to weight loss, the first being how quickly they can lose weight and the second being how much weight they should lose.
This month I am going to address the second subject since most of my readers are more educated and know how much weight they can realistically lose, but still seem to lose sight of an ideal body weight.
What Is Your Ideal Body Weight?
The Academy of Nutrition and Dietetics is the authority on everything related to nutrition. They suggest the Hamwi Equation for calculating ideal body weight.
For Women: 100 pounds for the first 5 feet of height, plus 5 pounds for every inch over 5 feet. Pretty simple huh? Let’s try it. I am 5’9″ here is my formula 100 pounds (for my first 5 feet) plus 45 pounds for the extra 9 inches: 100+45=145 pounds. So my ideal body weight is 145.
The Hamwi equation also gives a wiggle room of 10% at both ends that accounts for more muscular builds as well as bone structure. (yes there is such a thing as big boned) Put your left thumb and middle finger around your right wrist.
Overlapping: small bones– subtract 5-10%
Touching: medium bones– keep formula as is
Not touching: large bones– add 5-10%
Since I am medium boned, I won’t account for any wiggle room based on the equation.
For Men: 106 pounds for the first 5 feet of height, plus 6 pounds for every inch over 5 feet.
You can also calculate the percentage you are either under or over weight. Take your current weight and divide it by your ideal weight times 100. So for me it would be 155 divided by my ideal weight of 145 times 100 which is 14,500. So we have 155/14,500 = 1% overweight. (what a fatty)
I hope you find this equation helpful and it will save you from wasting away to nothing. (I joke) But seriously did you ever consider a realistic stopping point for your weight loss? Well now you have one, from the authority on nutrition, The Academy of Nutrition and Dietetics.