hi again!
according to most weight/height tables, a 5'4" woman can weigh anywhere between 117 to 155 or so. But according to statistics on health, you'd still be in the healthiest group of women weighing up to 195 pounds.
For men, I'd say to aim for the high end of the height-weight tables.
For women who are more than a few pounds overweight, I'd suggest a formula like this:
Take the number at the high end of the weight-height chart tables.
Add 5 pounds if you have childhood-onset obesity
Add 2.5 pounds for every baby you've had (men don't get to add this
)
Add 5 pounds for every decade you are over 35 years old.
Add 10 pounds for a lifetime of yo-yo dieting (which will mess up metabolisms).
And that's a good realistic goal, I think. If you're blessed with the right combination of genes and the right metabolism, you'll be able to get thinner. But I hate seeing people stop losing at some reasonable weight, after losing 50-80 pounds, and feeling they've failed because they don't look like Jennifer Aniston.
Health benefits are seen when overweight people lose only 10% of their body weight and keep it off. Health detriments are seen every time weight is re-gained--it would be far healthier to stay heavier than to yo-yo diet.
Insurance weight tables are at
http://www.med.umich.edu/1libr/primry/life15.htm
HTH!