How Much More Weight Can You Lose? A Quick Guide to Your Lowest Weight

Determine Your Frame Size

Use your thumb and middle finger to encircle your wrist:

• If they overlap by more than a finger’s width, you likely have a small frame.
• If they just touch, your frame is considered medium.
• If they don’t meet, you may have a large frame.

Calculate Your Standard Weight

Three Weight Categories：
✅ Healthy Weight ✅ Ideal Weight ✅ Minimum Sustainable Weight

Ideal Weight (kg) = (Height in cm − 100) × 0.85

What Is the Minimum Sustainable Weight?

• A weight at which, even after returning to a regular diet, regaining fat is unlikely — think “eat anything and stay lean.”
• It’s important to understand how far your body can realistically go during shaping or slimming.
• Set achievable goals. Don’t aim for a weight your body was never meant to sustain.

How to Calculate Your Minimum Healthy Weight

1. Start with Your Ideal Weight

Ideal Weight (kg) = (Height in cm – 100) × 0.85

2. Adjust for Frame Size

• Small frame: Ideal weight × 0.95
• Medium frame: Ideal weight
• Large frame: Ideal weight × 1.05

📌 Tips: In reality, a good figure is not just about weight. Body shape and posture matter just as much. At the same weight, someone with higher muscle mass and lower body fat will appear leaner.

Guidelines to Approach Your Ideal Weight

1. Smart Snacking (2–4 p.m.)
Opt for low-calorie, low-sugar fruits: strawberries, apples, blueberries, cherry tomatoes, cucumbers, oranges, dragon fruit.

2. Dinner Timing and Composition
Finish your last meal by 7 p.m. A balanced plate: one fist-sized portion each of vegetables, protein, and whole grains. Avoid food after 9 p.m., and stop drinking water at least two hours before bedtime.

3. Suggested Foods

• Vegetables: Any green vegetables you enjoy
• Protein: Shrimp, fish, lean beef, lamb, chicken breast, eggs, legumes
• Grains: Brown rice, buckwheat noodles, pumpkin, sweet potato, purple yam, corn