Have you reached your weight limit? The comparison table of ideal weight for girls between 146-176cm has arrived

Every time I stand on the scale, that string of numbers always makes me feel like I'm on a roller coaster. Despite eating less than a cat, the "swimming ring" on the waist stubbornly refuses to leave. How many pounds is the standard? The so-called BMI calculation formulas make people dizzy and disoriented. Today, let's talk about the ideal weight range for girls with a height of 146-176cm in the most intuitive way.

1. Ideal weight is not a single number

1. Why is the weight range more scientific

The human body is like a sophisticated ecosystem, with muscle density, bone weight, and water content all affecting the final value. People who exercise regularly at the same height may have heavier weight, but their body shape is actually tighter. The ideal weight should be a floating range, not a specific number.

2. How to determine if you are within a healthy range

You can observe the signals your body sends: whether you wake up refreshed in the morning, whether you are energetic in daily activities, and whether your heart rate is stable when climbing stairs. These are more indicative of real health status than just weight numbers.

3. Reference ranges for different heights

Taking 160cm as an example, a healthy weight is usually between 49-59kg. For every 1cm increase or decrease in height, the corresponding increase or decrease in weight is 0.6-0.8kg. This range takes into account the physical characteristics of most Asian women, which is not overly demanding and can maintain good metabolic levels.

Two and Three easily overlooked weight truths

1. Weight difference between morning and evening

The human body has a normal fluctuation of 1-3kg per day, mainly due to changes in diet, excretion, and hydration. It is recommended to weigh at a fixed time, such as wearing similar clothing to measure after waking up and defecating every day, in order for the data to be comparable.

2. Changes before and after menstruation

One week before menstruation, many women may experience swelling and weight gain of 1-2kg due to hormone effects. This is a normal physiological phenomenon, there is no need to be overly anxious, it will naturally fall back after the end of menstruation.

3. Volume difference between muscle and fat

Muscle of the same weight is much smaller in volume than fat. That's why some people are not light in weight but look slim, while others appear bulky despite being light in weight. Regularly measuring waist circumference, hip circumference, and other indicators is more meaningful than simply focusing on weight.

3. Practical advice for maintaining a healthy weight

1. Core principles of dietary management

Do not deliberately calculate the calories of each bite of food, just remember the "211" plate rule: 2 fists of vegetables, 1 palm of protein, and 1 fist of staple food per meal. This combination can naturally control calorie intake while ensuring nutritional balance.

2. A suitable exercise plan for lazy people

starts with 15 minutes of fragmented exercise every day, such as doing several sets of squats while watching TV, tiptoeing while waiting in the elevator, and twisting your waist while brushing your teeth. These micro exercises accumulate and burn more calories than a single high-intensity exercise.

3. The Effect of Sleep on Weight

Long term sleep deprivation can lead to a decrease in leptin and an increase in ghrelin, making people more prone to overeating. Ensuring 7-8 hours of high-quality sleep every day is equivalent to equipping the body with a natural 'weight regulator'. A healthy body should be full of vitality, not pathological thinness. Instead of dwelling on the changes after the decimal point on the scale, it's better to focus more on the comfort of the body and daily happiness. Remember, you don't need to live for a certain number, the state that brings you physical and mental pleasure is the best standard.