For women, losing weight is like a “mandatory course” for their bodies. Everyone wishes to have a slim figure, but excessive dieting can lead to malnutrition and increase the risk of illnesses.
If one is too overweight, it can make them look cumbersome, diminishing their image and grace. Only by controlling weight within a reasonable range can one have a healthy physique and a charming figure.
Most people are unaware of whether their weight falls within the standard range. Today, I will share with you the standard weight calculation formula and self-test chart for female friends.
The standard weight calculation formula for women is:
`(height in cm – 70) × 60% = standard weight`
Normal weight range: standard weight fluctuates around 10% up or down;
Overweight range: over 10% of the standard weight but under 20%;
Mild obesity range: over 20% but under 30% of the standard weight;
Moderate obesity range: over 30% but under 50% of the standard weight;
Severe obesity range: over 50% of the standard weight.
If you fall within the normal range, it means your weight is standard and there is no need for excessive dieting or unrealistic expectations. Just ensure you stay within the standard range for the healthiest outcome, as both being overweight or underweight are not ideal.
Sharing the “Women’s Standard Weight Self-Test Chart 152-176cm,” most people do not need to worry about losing weight.
If you find the calculation formula cumbersome, you can use the self-test chart below to assess whether your weight falls within a reasonable range. The majority of women in our country fall between 152~176cm. If you fall within the normal range, there is no need for excessive dieting.
We are all aware of women’s continuous efforts in weight loss, but sometimes excessive dieting can increase the risk of illnesses. Therefore, it is essential to understand your weight range based on your age and height to help maintain a good figure. You do not need to deliberately lose weight in life; eating some foods beneficial for weight management is sufficient.
The most ruthless staple food for weight loss, and it’s not corn. If you enjoy it, your weight will drop significantly:
Corn:
Corn is a common coarse grain in our daily lives with high nutritional value. It contains rich fiber and various trace elements which provide the body with essential nutrients, enhance immunity, and improve resistance.
Corn also holds excellent protective properties, reducing the intake of high-calorie foods and promoting the excretion of toxins. This leads to better weight loss effects and helps relieve constipation.
Buckwheat:
Buckwheat, a common coarse grain, is highly beneficial in controlling blood sugar levels, improving body quality, and enhancing the feeling of fullness, especially for individuals with high blood sugar. Using buckwheat as a staple can assist in curbing fat accumulation, aiding in weight loss and body shaping.
Whole Wheat Steamed Bread:
Most people consume steamed bread and rice as staples, yet most steamed bread is made from refined grains with high sugar content, which isn’t conducive to weight management. During weight loss, it is advisable to consume more whole wheat steamed bread, which is rich in fiber. This helps in increasing gastrointestinal motility, accelerating the elimination of harmful substances, maintaining a clean digestive system, and promoting fat burning.
Oats:
Oats are the most effective food for weight loss. As a coarse grain, oats contain a considerable amount of dietary fiber that stimulates intestinal peristalsis, eliminating toxins and waste materials. Incorporating oats into your breakfast can accelerate gastrointestinal motility, detoxify the body, relieve constipation, achieve excellent weight loss effects, and aid in fat burning.
The most intense fat-burning time of the day, essential to grasp:
After work until dinner:
The optimal weight loss period is between 4:30 PM and 6:00 PM. Food consumed during lunch, if exceeding the required intake, can lead to surplus calories, which will not be expended in the afternoon, culminating in overeating during dinner. Engaging in moderate exercise during this time can help burn calories, facilitating successful weight loss.
Particularly for those actively losing weight, engaging in proper anaerobic exercise can strengthen muscle tissues, which is particularly helpful for women aiming to develop abdominal muscles. If feeling energy-deprived before exercise, consuming a little milk can help, and post-workout consumption of protein-rich foods like eggs can enhance muscle strength, accelerate fat burning, and maintain a perfect figure.
After one hour following dinner:
Women generally accumulate fat at night, especially those who go to sleep immediately after dinner, leading to obesity, particularly around the abdomen. Hence, maintaining weight control and engaging in moderate exercise at night are crucial. Participating in aerobic exercises one hour after dinner can promote digestion and absorption, accelerate fat burning, and prevent body fat accumulation.
Avoid intense exercise after dinner; instead, engage in aerobic exercises lasting over 30 minutes, such as jogging, brisk walking, square dancing, or yoga. These activities can accelerate gastrointestinal motility, reduce fat residue, improve sleep quality, and contribute to a healthier body.
