The optimal weight for your well-being is your ideal weight. There are also some limits that must be respected.
In the past few years, there are two extremes among women when weight
is considered. Those two extremities are pride with excess weight and excessive weight loss. However, being in the middle is still the best option for any woman.
There are many different weight charts that speak about ideal weight. However, the following chart is different, since it has been created by specialists and doctors.
The chart does not support the unhealthy proportions of models. The chart estimates the ideal weight according to height, age and body shape.
Find out what is your healthy and ideal weight according to your own characteristics.
Superfoods for Weight Loss
1. Green Tea
Green tea has many health benefits rather than coffee or other beverages. It helps in maintaining the body weight to its perfection by burning body fat, which results in reduced waist circumference and weight loss, as pointed out by a 2009 study published in the International Journal of Obesity.
Green tea contains epigallocatechin-3-gallate (EGCG), an antioxidant that burns calories throughout the whole day.
A 2014 study at Pennsylvania State University reports that EGCG in green tea slows down weight gain by restricting fat absorption and increasing the body’s ability to burn fat. It even keeps your body hydrated, which can help reduce your appetite.
For optimum health benefits and to manage weight, drink two cups of freshly brewed tea or concentrated green tea everyday.
Blueberry, a powerful figure friendly superfood, should also be included in your diet. These small berries contain powerful antioxidants, which neutralize free radicals.
They also contain ample amounts of soluble fiber and water that produce a feeling of fullness so that you will stay satisfied for a longer duration between meals while improving digestion.
The manganese in it metabolizes proteins, carbohydrates, and fats. In addition, blueberries are free from fat, cholesterol, or sodium.
A 2009 University of Michigan Cardiovascular Center study suggests that blueberries help in eliminating belly fat. The polyphenols in blueberries reduce belly fat and even reduce the risk factors for metabolic syndrome.
Try to eat about a cup of blueberries every day. You can eat them as a healthy snack or include them in fruit salad, smoothie, or yogurt.
Flaxseeds are great for losing weight fast, thanks to their healthy fat and fiber content.
Dietary fiber is an important weight-loss nutrient, and flaxseed has high fiber content. A 2012 study published in the Appetite journal concludes that a drink containing 2.5 g of flaxseed fiber helps to suppress appetite.
This makes you feel full in a short time, and this feeling (satiety) lasts longer.
Flaxseeds contains a high amount of omega-3 fatty acids (omega-3s) that help in weight loss. A 2013 study published in the European Journal of Clinical Nutrition reports that including a sufficient amount of omega-3s in diet helps prevent obesity.
A 2015 study published in the Nutrition journal suggests that flaxseed when added to a weight loss diet helps reduce inflammation markers such as CRP and TNF-a.
Flaxseed can even improve the lipid and metabolic profiles and reduce the risk of cardiovascular disease.
In your diet, add 1 to 2 tablespoons of ground flaxseed. You can sprinkle it in your smoothies, juice, yogurt, cereals, salads, or soups. However, when adding flaxseed to your diet, be sure to drink enough water throughout the day.
Almond is another rich superfood that helps you slim down. Fiber, protein, and monounsaturated fat contents of almonds help in losing weight. The fiber in almonds make you feel full and nourished so that you avoid unhealthy foods.
According to a 2013 study published in the European Journal of Clinical Nutrition, people who ate 1.5 ounces of almonds daily for a period of 4 weeks did not gain significant weight.
The vitamin B and zinc in almonds also help stop sugar cravings.
Eat a handful of dry roasted or soaked almonds, in place of your regular snack. As almonds contain calories, try not to eat more than 1 ounce, or 23 almonds. You can also drink unsweetened almond milk to lose weight.
A 2006 study published in the Journal of Medicinal Food reports that eating half of a fresh grapefruit before meals can result in significant weight loss.
Its fat-burning ability comes from its fat-burning enzymes. Even insulin resistance can be improved with fresh grapefruit. Insulin is a fat-storage hormone that can affect your weight.
In 2014, researchers at the University of California-Berkeley found positive effect of grapefruit juice in curbing weight gain in a high-fat diet.
The study was done on 2 groups of mice. One group was fed a high-fat diet and grapefruit juice. The other group was also fed a high-fat diet but with plain water instead of grapefruit juice.
The researchers found that mice who were fed grapefruit juice gained 18 percent less weight compared the the other group.
As a grapefruit contains 90% water, it can fill you up; so you eat less. It is even packed with immune-boosting vitamins and antioxidants, and is also low in calories.
Try eating half a grapefruit before breakfast and the other half before lunch to enhance your body’s fat-burning performance.
Note: Grapefruit may not be suitable for people on certain medications such as statins and antihistamines.