The so called idea body weight (IBW) is calculated based on your
height and frame. For a healthy adult women, every 5 feet is 100 pounds,
every extra inch, add another 5 pounds. For an adult men, every 5 feet
is 106 pounds, every extra inch, add another 6 pounds. For example, if
you are a 55 years old 5’4” female, the base line weight is 120 pounds.
When you have big frame (bone is heavier), add 10% extra. However, age,
gene and exercise play roles in your
weight too. After 35, I give 10 pounds allowance per decade of age
increase. Adding all the factors, your happy weight should be around 155
to 165 pounds. I do not recommend drastic weight loss if you are age 70
or older. Studies show there is a U curve for weight loss and overall
health. When you are young and losing weight, the health benefit is
obvious. But as you are getting older, the weight loss increases chances
of bone fracture. It is also reflections of diseases, such as cancer or
digestive issues.
If you are upset about the numbers on scale even with vigorous diet and
exercise, check these factors. Your hydration status. The recommendation
of 64 oz. of water every day is incorrect. Your fluid need varies by
temperature, physical activity and food content. If you are eating lots
of soup and salad, it is raining outside, and you are sedentary, you
really do not need to drink lots of fluid. Over hydration leads to
swollen ankles, shortness of breath and weigh gain.
Your carbohydrate and sodium intake. Eating too much carbs and salt lead to
water retention. I recommend you to only eat one starch at dinner and no
salty soup either. In addition, when you eat late at night, drink
alcohol and caloric dense beverages, plus constipation, your weight
spike.
Your hormone level. Before and during menstrual cycle, women
put on lots of water weight. Polycystic Ovary Syndrome (PCOS) and under
function of thyroid lead to weigh gain. Stress, sleep deprivation and
dieting cause the body to produce cortisol the stress hormone, leading
to weight gain.
If you do lots of weight lifting, there is a DOMS
phenomenon (delayed onset muscle soreness). Muscle fiber breaks down
and leads to micro inflammation and water retention.
