Many people across the world struggle to control their weight. The accumulation of fat in the body exposes human health to several diseases.
You may be wondering what a healthy weight is, and how to achieve and maintain it.
WebMD provided an answer to this question.
It is very easy to know if you are within a healthy weight range. For this, you can use two simple tools:
First – body mass index
It can be obtained by dividing body weight in kilograms by height in meters multiplied by itself.
If your weight is 59 kg and your height is 164 cm, start by converting your height from centimeters to meters by dividing by 1.64 metres.
Then divide the weight (59 kg) by the square of the height (1.64 x 1.64). You’ll get a score of 22. This means your BMI is in the normal range.
It is considered overweight if the body mass index ranges between 25.0 and 29.9, and normal if it is between 18.5 and 24.9. If the index is less than 18.5, the person is underweight.
Obesity in adults is defined as a body mass index of 30.0 or higher.
BMI is a popular tool to get an idea of weight. But it does not measure body fat percentage. Therefore, it is not a confirmed diagnosis of a weight problem.
The indicator can be ignored when a person has muscle mass or has lost muscle mass. For example, muscular people such as athletes may have a high BMI without being obese. BMI can underestimate fat in older people and others who have lost muscle. It also does not determine where excess fat is distributed in the body.
Therefore, if you fear that you may be obese or have questions about a healthy weight, talk to your doctor.
Read also…a reassuring study for those who suffer from excess weight
Second: Waist measurement
A second way to get an idea of how an unhealthy weight can put your health at risk is to measure your waist.
The importance of measuring waist circumference is that belly fat can be more dangerous and is associated with metabolic risks. All of this puts you at greater risk of developing diseases such as type 2 diabetes, high blood pressure, or cardiovascular disease.
Although waist circumference does not definitely indicate the presence of excess weight, body mass index and waist measurements are considered screening tools.
For men, the waist circumference should not exceed 40 inches. As for a woman, if she is not pregnant, her waist circumference should not exceed 35 inches.
How to measure waist circumference
Stand and wrap the measuring tape around your waist. The tape should fit snug but not press against your skin. Exhale before measuring.
How do I get the right weight?
Several factors are involved in determining a person’s weight, including genes and hormones. But obesity usually comes from eating more calories than the body needs. The body stores excess calories and turns them into fat.
So, there are two things you must change to lose weight and achieve a healthy weight in a healthy and sustainable way:
1- Nutrition
Eat more fruits and vegetables.
Get good protein.
Eat plenty of fibre.
Reduce salt, sugar and fat.
Be careful with your food portions so that they do not exceed your daily caloric needs.
2- Sports
Set a weekly exercise goal (such as brisk walking).
Do some muscle strengthening exercises.
Add regular movements to burn calories throughout the day. For example: park your car far from the entrance, walk to the store near your house, take the stairs instead of the elevator.
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