Are you looking for Ideal Height and Weight Chart for Women? What is Ideal Height and Weight Chart for Men? All these questions come in our minds very often. So let us dig in it more in this post about the ideal height weight chart for adults.

It is highly essential for both male and female adults to maintain a healthy body weight according to their height. This helps in staying miles away from diseases and illnesses. Being overweight or underweight is an abnormal condition that you should try to get rid of by doing exercises and taking a balanced diet. In today’s post, we will discuss an ideal height weight chart for adults (1). If you think your BMI is overweight because of a short height, you can read my article on how to increase height after 18.

Ideal Height and Weight Chart for Women

• The left figure under the ideal weight column indicates the minimum weight you should maintain and if your weight is below this figure will make you underweight (2).
• The right figure is the maximum limit of weight after which you will be overweight, then obese and eventually the Extremely obese (3).
• This is an ideal height and weight chart for women, so if your actual height & weight differ a little don’t worry nobody is perfect 😉

Ideal Height Weight Chart for Men

• If your weight is less than the normal, you can work out to add some weight to your body (4).
• If your body weight is beyond the normal limit, dieting and exercise could be your things to do (5).
• This is an ideal height and weight chart for men, so if you find any small difference in your actual height weight and ideal height weight given here don’t worry much.

Height Weight Ratio Calculator / BMI Calculator:

A BMI (Body Mass Index) Calculator helps you in roughly determining if you are underweight or overweight by using your height and weight data. You can check your BMI and know more about it in my other post on how to calculate BMI?

How to Read the BMI Score?

An Ideal height weight chart for adults helps you to know your desired weight. Whereas BMI helps you to know your health condition. The reading of the BMI score is simple. Refer to the score you received from the BMI calculator. Given below is the categorization of BMI Scores

• If your BMI is less than 18.5: Underweight
• your BMI is between 18.5– 24.9: Normal
• If your BMI score is between 25.0– 29.9: Overweight
• your BMI score is 30.0 and above: Obese

Waist Height Ratio

This is another way to find out if you are overweight. Ideally, the waist to height ratio is 1:2, it means if your height is 6 feet your waist needs to measure around 3 feet.

In various studies carried out in the united states (6) (7), it is observed that people with waist to height ratio less than 0.5 are less likely to suffer from lifestyle-related health issues. Various health conditions like strokes, diabetes,  heart attack are related to people who have a higher waist to height ratio.

Waist to Hip Ratio

Waist to Hip ratio is an indicator of your fitness (8). Various cardiovascular diseases are found in people who have WHR more than 1. The normal range of waist to hip ration in males is 0.85-0.9 whereas for females it is 0.75-0.8.

Body Fat Composition

According to the American Council on Exercise (ACE) (9) the body fat composition is one of the important indicators to know your body type. The normal range of fat for men is 14-17% whereas for women the rage is 21-24%.

Fat is good when it is in the acceptable range, the essential fat & storage fat are two categories of fat found in your body. The essential organs like the liver, kidneys are protected by some amoung of fat which protects you from injury.

Foods for Weight Loss

A balanced diet is required to maintain a normal weight. An ideal height weight chart for adults helps you to know your ideal weight. Once people get to know they are overweight they start exercising and cut their diet. It is not at all right to eat less. Once you start exercising your body needs more energy and that can be received from good food.

Don’t eat less eat right is the mantra. Foods that are rich in proteins and low in calories would be ideal for weight loss. They boost metabolism and keep you feeling fuller for longer. You can also read my post on foods for weight loss to know more about which foods to eat while planning for weight loss. Also, you can follow the Indian diet chart for weight loss.

1. Fruits

Fruits are very helpful for weight loss. You would have heard the saying “An apple a day keeps the doctor away”. You can include various seasonal fruits like apple, guava, mango, avocado etc. in your diet. The best way to eat a fruit is to consume it whole, but in case you don’t like it that way you can include fruit in a salad. Here are some healthy salad recipes for weight loss.

2. Green Leafy veggies

Green leafy veggies like spinach, kale, lettuce etc. are very rich in various nutrients that help in weight management. You can include these veggies in sandwiches, salads etc.

3. Eggs

The egg falls in a food group that has tens of recipes to prepare from. You can eat an egg, like a scrambled egg, omelet, boiled egg. It has various nutrients like omega 3 fatty acids, vitamins, proteins etc.   You can read the health benefits of egg in my other post.

4. Sea Foods

Tuna, salmon is a good source of sodium, potassium, cobalamine, vitamin B6. These nutrients help you maintain a good weight.

5. Legumes and Beans

Legumes and beans are a good source of vitamin A, vitamin C, magnesium. The nutrients help you shed excess weight. The secret of weight loss is 70% food and 30% exercise.

6. Nuts

Nuts are a good source of magnesium,  iron, calcium. It is advisable to eat a handful of nuts every morning as the first meal of the day. It provides good nutrition to your body which is fasting for the last 8-10 hours.

7. Chicken Breast

Chicken is a protein-rich food. When you are trying to lose weight it is always advised by your nutritionist to consume more protein.

Here is an informative  video from Sneha S where she has given good natural home remedies to lose weight

Exercises for Weight Loss

Food, Exercise and Rest are the three key areas to work on when you are planning to lose weight. You can read the above ideal height weight chart for adults and see how much weight you want to lose. We have seen the food part now let us focus on the exercise part. You can read my post on exercises to increase height.

If you are exercising after a long time it is advisable to do easy exercises, you can start with yoga asanas for weight loss. You can also go for cardio exercises as they help you increase the heart rate and help in burning excess fat. I have provided some exercise you can start with

1.Planks

• Get down on your hands and feet on the floor.
• Keep your body straight, belly sucked in, and hands underneath the shoulders.

Side Planks

2. Jumping Jacks

• Stand straight with your feet together.
• Jump and simultaneously open your feet and lift your arms up to the shoulder line.
• Jump again to return to the starting position.

3. Skipping

Skipping is an amazing exercise to increase height. This exercise involves rhythmic bouncing which helps in providing stimulus to your body. This helps in increasing the length of your bones resulting in height increase.

Skipping

How to Do Skipping

• Stand straight with your abs tight and your feet together.
• Jump and simultaneously pass the rope from under your feet and bring it up.
• Repeat.

4. Walking

Walking is one of the easy exercises that can be done anywhere anytime. It requires no special equipment and is very effective for weight loss. Walking 10 to 15 km daily leads to weight loss and strengthens cardiac muscles. If you are not habitual then you can start with 1 or 2 km and then increase the distance with time. In a study, it was known that people who walked after lunch lost more weight than those who didn’t (6).

Walking Infographics

Tips to Maintain a Healthy Weight

1. Eat healthy fresh and nutritious food in small portions.
2. Make a habit of eating something healthy every two hours.
3. Drink enough water.
4. Take proper sleep.
5. Workout at least 3-5 days a week.
6. Refrain from eating junk food.
7. Avoid Sugary drinks.
8. Avoid Alcohol, Smoking and any kind of drugs.
9. Live a stress-free life.
10. Eat a balanced diet, never avoid any essential nutrient like carbs or fats.

You can maintain an ideal height-weight ratio by calculating your body mass index. With your BMI score, you can start working out on it until it is in a normal zone.

You can also try the foods that help you in your weight loss goal without the need to keep yourself hungry.  Moreover, the exercises are a great way to get in the normal shape and lose or maintain a healthy weight faster than anything else.