Healthy Living 101: The Basics of Weight Management

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Published on 11/12/2020 . 3 mins read
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A very important part of a healthy lifestyle is weight management. This article will look into the basics of weight management, healthy BMI, and how you can lose weight safely.

What is weight management?

Weight management is the process of changing one’s lifestyle to maintain a healthy weight. The ideal weight is determined by one’s age, sex, and height. There are many factors involved with weight management, but the most crucial include healthy eating and physical activity or exercise.

The Benefits of Diet and Weight Loss

How can I determine my ideal weight?

Weight management can be a real struggle. That’s proven by the fact that 1.9 billion adults in the world are overweight, with 650 million of them classifying as obese.  That’s a significant portion of the population and as lifestyles change in many countries, those numbers may increase.

But there is also an increasing awareness when it comes to healthy living, which includes weight management. 

Body Mass Index

Part of the basics of weight management is Body Mass Index (BMI). This is one of the tools which can be used to determine an individual’s ideal weight. Calculating one’s BMI is quite easy. All you have to do is multiply your weight in pounds by 703. Then divide the result by your height (in inches) squared:

180 (lbs.) x 703 = 126,540 

66 (inches) x 66 = 4225

126,540  ÷  4225 = 29.95 or 30

Now, keep in mind that obesity is defined by having a BMI of 30 or above. A healthy BMI for adults, on the other hand, ranges from 18.9 to 24.9. Anything lower than that is underweight, while a BMI of 25 to 29.9 is overweight. 

There are cases when BMI is unreliable. For example, it might not be accurate when used with very muscular individuals, the elderly, or those who have lost a lot of weight. Ask your doctor to help you interpret your results. 

Waistline

The waist plays a crucial role in determining your ideal weight because fat accumulation there can cause serious effects like Type 2 Diabetes or hypertension.

Your waistline measurement will not say for sure if you are overweight or obese, but it’s a good place to start. For an adult male, the waistline should not be more than 40 inches or 101.60 cm, while adult females who are not pregnant should not have a waistline of more than 35 inches or 88.90 cm. 

These guidelines can help you determine if you are within your ideal weight. 

healthy BMI

Getting to the Right Weight

It’s easy determining if you are overweight or not. What can be difficult is getting to and (maintaining or managing) your ideal weight. 

In most cases, obesity happens because a person eats more than what their body needs and/or what they can burn off. There are also conditions that can directly cause a person to become overweight or obese.

For getting to the right weight, there are two things to keep in mind:

  • Eat the appropriate amount and types of food per meal.
  • Increase the amount of physical activity that you do in a week.

To get the best results and to help you manage your weight safely, consult your doctor. This is true for when you are trying to lose or gain weight. Your doctor may also ask you to implement some behavioral or lifestyle changes. They might also recommend certain medications that can aid in weight loss. There are also cases where surgery can be used to remove the extra fat from the body.

Dangerous Fad Diets: Are They Worth It?

Be Careful with Diets

Many celebrities and public figures endorse fad diets. While fad diets may work for short-term results, their long-term effects may be questionable. If a diet promises that you can lose weight within a very short period of time, it’s probably not going to work the way that you expect it to. If you will be trying a new diet plan, consult your doctor first. 

Long-Term Changes

When it comes to the basics of weight management and losing weight, a slow and steady reduction is the best because it is safe and easy to maintain. Ask your doctor about how much weight you should aim to lose in a week or a month. 

Drastic weight reductions are not sustainable. When it comes to your diet, go for medically sound methods like:

  • Eating more fresh vegetables and fruits.
  • Consuming lean proteins.
  • Opting for fiber-rich food.
  • Limiting your intake of sugar and salt.

Ask your doctor or nutritionist about the number of calories that you should be eating each day. 

Key takeaways

Weight management is important for one’s overall healthy. It can be tricky, but with guidance from your doctor and proper diet and lifestyle adjustments, you can achieve your health goals.

Learn more about Healthy Eating here

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Hello Health Group does not provide medical advice, diagnosis or treatment.

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