QuestionI'm 19 yrs female. my height 5"2' weight 58 kgs. what should have my ideal weight? how will i loose my waight? give some suggestion with diet
AnswerDear Paromita,
The title says "Guidelines Work - Ideals Don't because life and the diet we ue to fuel it don't fall into a "1 size fits all" - if you can accept that READ ON!
"I will give you suggestions and comments that should be compared with whatever your family doctor suggests taking whatever the doctor says over anything you read on the Internet. I remind you that I am not medically trained, however I have been taught several ideas that have worked in MY life.
First there is NO IDEAL weight that fits all, but I do think that there is a preferred range of weight we should all strive towards. Your body is different from everyone else's and any number given as an "ideal" weight is only a guideline or an approximation. Also the path you use to get to your Preferred Range will need to take into account the limitations your body requires day-to-day. Such limitations include Diabetes, pregnancy, illnesses such as the flu, a cold, or other treatable conditions. Given that you understand these possible limitations then you can easily understand and hopefully understand these basic concepts.
Using the "Archives of Internal Medicine" I found that womem over 25 (I have not forgotten that you are younger) who are 5'2" should weigh from 109 to 122 pounds, If my mentric conversion is close, that equates to 50 to 55 kgs. Given that you are not yet 25 your body may still be changing faster than it will after 25. From my math you have just a few kgs[3]/lbs[6.6] to lose to reach the high end of this range. Here are the basics thatyou need to incorporate into your daily food intake. If you follow these suggestions, your weight lose will be gradual and fairly constant.
You must keep FAT in your diet - it lubricates your joints, aids in digestion, provides a good source of energy. The question is how much of what kind. 10% is a good minimum. I cannot offer the info you'll need to describe what type other than reminding you to keep your HDL [abbr. high-density lipoprotein from the "The American Heritage?Dictionary of the English Language, Fourth Edition Copyright ?2000 by Houghton Mifflin Company" "A complex of lipids and proteins in approximately equal amounts that functions as a transporter of cholesterol in the blood. High levels are associated with a decreased risk of atherosclerosis and coronary heart diseases" at a moderate level and lower your LDL: a lipoprotein that transports cholesterol in the blood; composed of moderate amount of protein and a large amount of cholesterol; high levels are thought to be associated with increased risk of coronary heart disease and atherosclerosis << this one is BAD at any level. I also know that simple fats are best.
As for Proteins - the level should hover near 30%. Proteins are "building blocks" that can easily be changed into whatever your body needs. Not everyone can digest all proteins. After my RNY surgery my "pouch" can't digest beef or milk so my diet must reflect that limitation. Again I suggest you check with your family doctor on the best choise for YOU!
Now to the CARBS - Carbohydrates are simple and complex. Plain white bread and sugar are simple, whereas whole wheat bread is made of complex carbs. Complex carbs are better because they take more energy to break down; complex carbs reult in waste products that your body will expell. Simple carbs will break down too fast and anything left over is stored resulting in weight-gain. Note: your body will store simple carbs faster and in greater quantity that it will FATS.
Most vegetables are made of complex carbs. Most "fast" foods and "processed" foods are Simple carbs. Yellow vegees contain more simple carbs [sugars], but they can be consumed with little worry if you have a wide selection. It is said that "Variety" is the spice of life - in this case it is essential to your satisfaction of getting to an ideal weight and staying there!
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