A woman's normal weight range is dependent on her height and her physical activity, and the healthy range varies accordingly. You can use general formulas to estimate the healthy weight, and height and weight values can be used to assess an individual's risk for developing chronic diseases. If you have specific concerns, then consult your health care provider or a registered dietitian.
Health Risks Associated with Weight
The Dietary Guidelines for Americans states that excess fat in the body can increase the risk of developing type 2 diabetes, high blood pressure, high blood cholesterol, cardiovascular disease and stroke, and it can result in premature death. It adds that nearly one-third of the American population is obese, and 16 percent of children and adolescents are overweight. Although overweight and obesity are the more prevalent public health concerns, underweight individuals are at risk of developing osteoporosis, anemia, nutrient deficiencies, amenorrhea, and a decreased immunity to infections, the Washington State Department of Social and Health Services states.
Estimating Healthy Weight
The quickest way to estimate your normal weight for your height is to calculate your body mass index, or BMI. This is a ratio between your weight and height and estimates your body fat percentage. It is used to estimate your health risk of developing specific chronic diseases shown to be related to an increased BMI. Calculate your BMI by taking your weight in pounds, and multiplying it by 705. Then divide that number by your height in inches. Divide it again by your height. The resulting two-digit number is your BMI.
BMI Number
The Dietary Guidelines for Americans states that adults who have a BMI over 30 are obese, and this puts them at risk for various conditions. In addition, individuals with BMI values between 25 and 30 are considered overweight and may be at risk. A BMI between 18.5 and 24.9 is considered within the healthy range. A BMI lower than 18.5 suggests an individual is underweight.
Athletes and individuals with higher muscle mass may find that their calculated BMI numbers suggest that they are overweight when in fact they are healthy, the Centers for Disease Control and Prevention states, but individuals with BMI values above 30 have extra body fat.
Calculating Ideal Body Weight
Medline Plus states that ideal body weight can be calculated by estimating 100 pounds for the first five feet of height and then adding 5 pounds for every inch above that. This calculation is specific to women, and for men, the formula is slightly different. If your body frame is larger, than add 10 percent to the estimated weight. If your body frame is slightly smaller, subtract 10 percent. For example, a 5-foot 5-inch woman's ideal body weight range is 113 to 137 lbs., because the ideal body weight number is 125 lbs.
Getting to a Healthy Weight
The American Dietetic Association recommends consuming a diet emphasizing whole grains, lean meats, fruits, vegetables, healthy fats, and low-fat dairy. Moderately active women, it states, require about 1,800 to 2,000 calories per day. If you need to lose weight, you should also focus on making wise food choices and consider restricting your caloric intake to 1,800 calories.
In addition to eating better food and correct portions, you should also strive to exercise. While you will be burning excess calories, you will also enjoy the benefits of muscle toning, stamina building, and body shaping. Medline Plus states that the combination of eating well and exercising regularly will help you eliminate about 500 calories per day. Over a week, you could burn 3,500 calories and lose up to one pound of fat. It says that you should get 2 1/2 hours of aerobic exercise per week and perform strength-training exercises at least twice per week. The Centers for Disease Control and Prevention states that even modest weight loss will result in decreased blood sugar levels, decreased blood pressure, and controlled cholesterol levels.
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