Being underweight, overweight, or obese are conditions that lead to significantly different health complications. Managing these conditions however, involves adressing many similar underlying issues, including diet, exercise and possible mental health disorders.
You can reach and maintain a healthy weight if you follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss. Achieving and maintaining a healthy weight includes perfect sleep, stress reduction, healthy eating and physical activity. Several other factors may also affect weight gain.
What Is Healthy Weight?
Healthy or normal weight means a BMI (Body Mass Index) between 18.5 and 24.9. If your BMI is less than 18.5, it falls within the underweight range. But if your BMI is 25.0 to 29.9, it falls within the overweight range.
Maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. As, it can lower the risk of heart disease, diabetes, stroke, high blood pressure and cancer.
If your weight is in the healthy range and is not more than 10 pounds over your weight when you turned 21, focus on maintaining that weight by watching the diet you take and exercising. Because most adults between the ages of 18 and 49 gain 1-2 pounds each year, stopping and preventing weight gain should be a priority. Gaining weight as you age increases the chances of developing one or more chronic diseases.
How To Maintain Healthy Weight?
Your weight is mainly determined by the balance between what you eat and drink, and how much active you are. The energy the food provides and which you use when moving or even sitting still is measured in calories.
Other factors can also make a difference – for instance, your genetics can sometimes make you more likely to put weight on. And some medical conditions can also affect your weight. If you’re currently over or underweight, you’ll need to make some changes to get to your ideal weight.
Top 8 ways to manage healthy weight
Regular physical activity burns calories and builds muscles both of which help you look and feel good and can help keep weight off. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscles. Set exercise goals, aiming to build up to a minimum of 200-300 minutes of exercise per week.
2• Skip the Sugary Drinks
People who drink regularly sugary liquids are more likely to be overweight. Sugary drinks, such as- soda,
Juice, sweet tea, and sport drinks, add extra calories with little or no nutritional value. Therefore, choose water or low fat milk most of the time.
3• Watch Portion Sizes
When you are on healthy weight management journey, choose smaller portions, especially when you are eating high calorie snacks. As big portions pile on extra calories that can cause weight gain. So when you eating away from home, try sharing an entrée or save half your meal to take home.
4• Decrease Screen Time
More time in front of the television or computer means less time on your feet using calories. People who spend lot of time infront of screens are more likely to be overweight. Turn off all screens at least one hour before bedtime so you can get enough sleep. 62% of NWCR participants watch less than 10 hours of TV per week. Choose enjoyable activities that keep you on your feet and moving during leisure time. This is significant in addition to exercise time.
5• Eat Adequate Amount of Fruits And Veggies
If you want to maintain a healthy weight you should take 5 servings of fruits and veggies a day. Fruits and veggies are packed with vitamins, minerals and fiber, which means they fill you up. And when you fill up on fruits and vegetables, you are less chance to overeat.
6• Keep A Positive Attitude
Believe in yourself. Each new day is a fresh start for healthy eating. Keep in mind that some days will be better than others. When you have a day of overeating, learn to pick yourself up and move on.
7• Join A Weight Management Program
If you want to maintain a healthy weight you will be engaged, with a longer and more often, weight management program, the better long term success.
8• Stay Hydrated
Drink plenty of water or other no calorie unsweetened beverages. So, if you want to maintain healthy weight, avoid sugar sweetened drinks or beverages.
Healthy weight For Men
The standard for determining the healthy weight for men has changed in recent years from insurance companies according to Weight-for-Height tables to Body Mass Index (BMI) tables that correlate height and weight with BMI.
The ideal average body weight for men is usually calculated in kilograms: 52 kg + 1.9 kg for each inch over 5 feet. Therefore, the average weight for a man who is 5 feet, 10 inches tall is 71 kilograms or 156.5 pounds. However, the ideal average body weight varies based on body mass index (BMI) and other factors such as age, muscle tone, athleticism, and body frame size.
Healthy Weight for Women
A female’s healthy weight depends on a number of factors, such as:
● Frame size
● Fat and muscle proportion
Therefore, to determine the healthy weight for a female, you can use the Divine formula:
45.5 kg + 2.3 kg for every inch over 5 feet
100.3 lb + 5.1 lb for every inch over 5 feet
For example, for a 5 ft 4-inch female, the ideal weight is 55 kg (121.25 lb).
Although, this is only an estimation. There is no one universal weight for every woman your height, and this formula doesn’t tell you if you should lose or gain weight. If you have concerns about your current body weight, talk to your physician.
Healthy Weight calculator
Knowing your ideal body weight is the first significant step you can take to be healthy. Overweight and obesity is responsible for most of the lifestyle diseases. The Ideal body weight calculator is a useful tool to check the appropriate weight for the given height of a person. The calculator is gender specific with men being heavier for a given height in comparison to women
The Ideal Weight Calculator computes ideal body weight (IBW) ranges based on height, gender, and age. The idea of finding the IBW using a formula has been searched by many experts for a long time. Currently, there are several popular formulas, and our Ideal Weight Calculator provides their results for side-to-side comparisons.