How to Know Your Ideal Weight?
Everyone is different, and so is their ideal body weight. A few factors like height, natal sex, age, and height play a bigger role in determining each person’s ideal body weight.
People usually think their ideal weight is something they feel comfortable with. But it’s important to maintain optimal weight.
Otherwise, you might risk developing severe health conditions, including high blood pressure, CVD, obesity, and type 2 diabetes. But not everyone with excess weight develops these health issues.
Body Mass Index (BMI)
Are you wondering what is my ideal weight is? You can use a simple bmi calculator to calculate your weight relative to your height. Once you enter your weight and height, the BMI ideal body weight calculator will give out a single number, which can fall into one of the following categories:
- A person is underweight if their BMI is less than 18.5
- A BMI between 18.5 to 24.4 is considered to be ideal
- A BMI between 25 to 29.9 is overweight
- A person with BMI over 30 indicates obesity
Limitations with BMI
While BMI is an ideal weight calculator, it does not consider a few things while calculating the weight. For example, it overlooks waist or hip measurements, the proportion of muscle mass, and the proportion or distribution of fat.
These are important measurements as they can greatly affect health. For instance, athletes are known to have high BMI because they have more muscle mass and little body fat. The taller the person, the more muscle mass and body fat they have, which results in more weight.
In addition, the BMI ideal body weight formula does not differentiate people of different ethnicities. People from different regions can have significantly different body fat. That means there is a high risk of incorrect measurement between the individuals.
All in all, BMI can help you get an estimate of what your moderate weight should be. But you must not assume it is the only tool to calculate your ideal body weight.
Other Measures of Ideal Body
You can measure your healthy weight and know whether or not you have increased body fat through these measurements.
Body Fat Percentage
Your BMI and body fat percentage can be very different. The body fat percentage helps understand whether a person is gaining fat or muscle. This percentage can be different for men and women.
Measurements for Kids and Teens
You cannot use the BMI formula to calculate the ideal weight for kids and teens up to age 20. You can check the ideal weight chart to know your kid’s accurate height and weight.
Tips for Healthy Weight Loss
Weight loss is not as easy as you think. One thing that might be helpful for some can be useless for others. But with these tips, you can lose weight healthily and safely.
#1 Be Realistic and Respect Your Body
Before losing weight, you must have realistic expectations about your weight goals. Stop comparing yourself with others. Instead, you must focus on your health.
#2 Eat Nutrient-Dense Food
Try including more and more nutrient-dense food so you can have a rich diet. For example, a balanced diet with fruits, vegetables, fish, seeds, beans, and eggs will benefit.
#3 Cut on Processed Foods and Drinks
While you start a balanced diet, it’s also important to cut back on processed foods and drinks. You can lose weight by reducing your intake of coffee, sugary cereals, salty packaged snacks, fast food, and sweet baked goods.
#4 Increase Your Activity Level
By regularly exercising, you can improve your heart condition and gain muscle mass. It can also help you lose body fat. In addition, you can increase your daily steps count to see better results.
#5 Don’t Follow Unhealthy Weight Loss Methods
You can lose weight by following unhealthy methods, but you may jeopardize your health. That’s why you must y no to unsustainable workout routines, low-calorie diets, and weight loss cleanses.
#6 Workout With a Professional
If you are unsure how to begin your weight loss journey, you can consider working with a professional. You can see better results in less time when you follow an expert-suggested diet and workout routine.
Healthy Ways to Gain Weight
If you struggle to gain weight, here’s how you can put on body fat or muscle mass.
#1 Consume High-Calorie Food
You must consume high-calorie food to gain weight. Food items like full-fat yogurt, natural nuts, fruit, eggs, butter, fatty fish, and seeds can boost your calorie intake.
#2 Take Protein Supplement
You can consider taking protein supplements to gain weight safely. The supplements are high in protein, carbs, and calories, so they can help you reach your goal.
Regularly eating snacks can help you gain weight. For example, add hard-boiled eggs, cheese, nut butter, banana, and greek yogurt to your snacks.
By regularly exercising, you can build muscle mass. In addition, you must eat enough calories and work with a certified personal trainer to create a better workout routine.
Maintaining healthy body weight is important because it can improve your quality of life, body-image and prevent diseases.
If you are underweight, try gaining weight by consuming snacks, protein supplements, and high-calorie food. But if you want to lose weight, you must avoid processed food and exercise regularly.