Weight Gain Prevention: Scale for Height & Weight
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Guidelines for Women
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For women age 25 to 29, height and weight recommendations are approximately 100 to 110 lbs., with an increase of 7 to 10 lbs. in body weight for those with a medium or large frame. Recommended weight increases an additional 5 to 10 lbs. per inch after age 35. For every additional inch, add approximately 2 lbs. up to 6 feet. Calculate an extra 3 lbs. for clothing, and 1 inch or more for shoe heel. Women should maintain a healthy diet that includes iron-rich plant sources, fruit, vitamin-enriched whole-grain cereals and fruits. Calorie recommendations for women age 31 to 50 are 1,800 for sedentary and up to 2,200 for active. Decrease calorie consumption by 200 per day for every two decades after age 30 to maintain a healthy height and weight balance.
Guidelines for Men
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Men age 25 to 29 who measure 5-foot-2 should weigh approximately 128 to 130 lbs. if they have a small frame, and can add an additional 5 to 10 lbs. for a medium to large frame. To calculate for additional height, include approximately 2 lbs. for every extra inch. After age 35, men can add 5 to 15 lbs. per inch to recommended weight levels. To maintain the correct weight for your height, the Centers for Disease Control recommends that you eat a diet rich in fruits, vegetables, whole grains, lean meats and non-fat dairy sources. Men who are sedentary to active should eat an average of 2,400 to 3,000 calories daily respectively between the ages of 19 to 30, with a decrease in calorie consumption of 200 per day from age 31 to 50 and 51-plus.
Measuring Frame Size
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Measure yourself to find out if you have a small, medium or large frame. This will better enable you to calculate your optimal height and weight. According to healthchecksystems.com, calculate frame size by measuring your elbow bones. To accomplish this, hold your arm straight out from your body, and bend upward until you have formed a 90-degree angle. Turn your palm in to face you, and measure the distance of the bones on each side of the elbow. Medium-framed women will have elbow measurements of 2 1/4 to 2 1/2 inches and men will have from 2 1/2 to 2 7/8 inches for a height of 5-feet-2'. Anything below that is a small frame, and anything above 2 3/4 inches for women and 3 1/4 inches for men is a large frame.
Recommendations
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To maintain a healthy weight for your height, the CDC recommends that you develop an eating plan that includes a balance of healthful foods, and a diet low in saturated fat. Eat foods high in fiber and vitamins, such as fruits and vegetables, to increase satiety, and drink 64 oz. of water daily to help flush fat. In addition, include at least three days per week of exercise to enhance health, and keep your body weight within an acceptable range for your height. Both strength and cardiovascular training, including weight lifting, isometrics, yoga, jogging, dancing, kickboxing, stepping and exercise equipment, are useful for helping you maintain a healthy body weight.
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