Often you have heard people talk about weight “add some weight” or “lose some weight” they said, both of these statements are geared towards helping you achieve a healthy weight… you may not know exactly what a healthy weight is, and how you are going to achieve and maintain its benefits.
What does it mean to have a healthy weight?
Most people may immediately think being thin is having a healthy weight, thanks to TV Adverts showing skinny models, making the ‘worried well’ start worrying about their weight.
Over the years, a healthy weight has been estimated by the use of body mass index which shows a relationship between your height and weight. And therefore a normal weight would range between 18.5-24.9 and so below 18.5 would indicate Underweight and above 24.9 would indicate overweight.
Use this formula… Your weight in kgs ÷ your height in m^2
The BMI works along with other assessments like waist circumference… However, the easiest way is to use your BMI.
Is healthy weight the same for everyone?
By all means No… Because there are factors that are a bit specific to an individual. Like
- genetic
- height
- sex
- weight
So that is why a healthy weight is a range, if you fall in that normal weight range, you definitely have a normal weight.
Why should you have a healthy weight?
Having a healthy weight has many benefits, besides it helping you prevent the onset of diseases like most cancers and heart diseases it also helps you easily manage diabetes and hypertension.
How to determine goals to achieve a healthy weight.
- Aim for a healthy weight based on your BMI, from your current weight, you can be able to calculate how much weight you need to lose or add to fall into the normal weight range.
- Calculate your caloric needs. Men require about 2500 calories and women 2000 calories per day. However, your needs also depend on your age, weight, physical activity, and even current medical status.
- So based on your needs, design a diet
- Create a workout routine and incorporate that into your diet.
- Start.
What should you eat to achieve a healthy weight?
- More fruits and vegetables.
- Whole grains… More fiber.
- Healthy proteins especially plant-based ones.
- Good fats/unsaturated fats from nuts and seeds like olive oil.
- Stay within your caloric needs.
- More water.
What should you not eat?
- Limit the use of processed meats.
- Limit junk and over-processed foods.
- Limit the use of added sugars and carbonated drinks.
- Moderate alcohol intake.
- Limit the use of saturated fats.
How to maintain a normal weight.
- Watch your portion size and Understand portion control.
- Carry a healthy snack always.
- Maintain a workout routine.
- A balanced diet always Understand a healthy diet.
Having a healthy weight would keep you happy.
