ArabiaWeather - Many people raise questions about the ideal weight that suits them and how to achieve it. In fact, it is not possible to determine a single number that determines the ideal weight for individuals, as several factors interfere in determining it, and people can be in good health with a variety of weights, shapes, and sizes. In other words, one person's ideal weight may be inappropriate for another due to wide variation in individual and health circumstances.
Being overweight increases the risk of many diseases, including high blood pressure, type 2 diabetes, heart disease, and many other health disorders. Here lies the great importance of learning about methods that help determine and calculate the ideal weight, or what is known as the optimal healthy weight.
How do I know the ideal weight for my body?
In our quest to maintain a healthy body, an individual adopts a healthy lifestyle and habits, which is more important than focusing exclusively on achieving the ideal weight. A person must be aware of the normal weight range that suits his body, and this depends on several factors, including:
- Height: Height plays a crucial role in determining the ideal weight, as weight varies depending on height.
- Age: Ideal weight changes over time, and can increase with age.
- Gender: Ideal weight needs differ between men and women due to biological differences.
- Muscle mass: Having healthy muscle mass is an important part of healthy weight.
- Bone mass: The amount of bone has an impact on determining ideal weight.
- Percentage of fat and its distribution in the body: The percentage of fat in the body and its distribution affects the estimation of ideal weight.
- Fat to muscle ratio: The balance between fat and muscle ratio plays an important role in determining a healthy weight.
- A person's lifestyle and physical activity: An individual's activity and lifestyle affect his dietary needs and ideal weight.
In short, determining the ideal weight requires a deep understanding of many biological and lifestyle factors, so following a healthy lifestyle is even more important to maintain a healthy human body.
Here are some ways to determine your ideal weight range:
The Body Mass Index (BMI) or weight calculator is a way for a person to evaluate whether his weight is within the ideal weight range or not, and it can be calculated manually using the following equation:
Body mass index (BMI) = weight / height in meters squared
According to the US National Institutes of Health, the values resulting from the body mass index equation can be interpreted as shown in the following table:
Body Mass Index (BMI) and its interpretation:
- Less than 18.5: thin or underweight
- 18.5-24.9: Ideal weight and appropriate height for the weight
- 25-29.9: weight gain
- Over 30: obesity
The ideal or normal weight calculator range, which is between 18.5 and 24.9, shows the importance of maintaining a healthy weight. An increase in the body mass index above this normal range indicates a possible increased risk of chronic diseases, which may include breathing problems, increased likelihood of kidney stones, and even the development of some types of tumors.
Disadvantages of BMI:
- Failure to distinguish between fat and muscle: BMI is a simple indication of ideal weight, but it does not distinguish between muscle mass and fat. BMI can be high in young, well-muscled individuals without an actual increase in the amount of fat, which may inflate the BMI estimate.
- Effect of age on estimation: The opposite occurs in older people, where BMI can decrease due to loss of muscle mass without necessarily reflecting a decrease in fat percentage.
- Do not rely on this indicator for children, pregnant women, and athletes: The BMI is considered unreliable in estimating the healthy weight for children, as well as for pregnant women and athletic people who have a good muscular structure, as this indicator can be misleading in accurately estimating the amount of fat.
Waist to hip ratio
The waist-to-hip ratio shows how fat is distributed in the body. A person can appear on the scale to be overweight, but in fact fall within the ideal weight range, due to a healthy and ideal distribution of fat in his body.
Typically, excess fat in the waist area is linked to a higher risk of heart disease and diabetes. The higher the waist-to-hip ratio, the greater the risk, which is why this method is considered effective in determining normal weight and size. To calculate your waist-to-hip ratio:
- Use a meter to measure your waist circumference from the narrowest area of your waist, which is usually above your navel.
- Measure your hip circumference at the widest area.
- Divide the first value (waist circumference) by the second value (hip circumference).
The value of the waist-to-hip ratio when it exceeds 0.9 for men, and when it exceeds 0.85 for women is considered an indicator of peripheral obesity, and it significantly increases the risk of disease, according to the guidelines of the World Health Organization (WHO).
Ideal weight according to height
The following numbers show the ideal weight for men and women according to height:
Suitable height and weight for women
- 150 cm - 47 kg
- 152 cm - 50 kg
- 155 cm - 53 kg
- 157 cm - 55 kg
- 160 cm - 58 kg
- 163 cm - 60 kg
- 165 cm - 63 kg
- 168 cm - 65 kg
- 170 cm - 68 kg
- 173 cm - 70 kg
- 175 cm - 73 kg
- 178 cm - 75 kg
- 180 cm - 78 kg
- 185 cm - 83 kg
- 190 cm - 87 kg
Suitable height and weight for a man
- 150 cm - 49 kg
- 152 cm - 53 kg
- 155 cm - 56 kg
- 157 cm - 59 kg
- 160 cm - 61 kg
- 163 cm - 65 kg
- 165 cm - 68 kg
- 168 cm - 71 kg
- 170 cm - 74 kg
- 173 cm - 77 kg
- 175 cm - 80 kg
- 178 cm - 83 kg
- 180 cm - 83 kg
- 185 cm - 92 kg
- 190 cm - 98 kg
How do I maintain the ideal weight?
Ideal weight can be easily achieved and maintained by following the following tips:
- Not focusing on ideal weight: Ideal weight can seem difficult and unattainable, but important changes in quality of life can be achieved by losing a few kilograms.
- Healthy eating: This includes including fresh fruits and vegetables in the diet, choosing low-fat dairy products, consuming lean protein, and including whole grains and nuts.
- Pay attention to the quality of food: Try to avoid frequent snacks during the day and focus on eating healthy and nutritious meals.
- Exercising regularly: Doing a simple exercise such as walking or intense physical activity such as running helps maintain a healthy weight.
- Get social support: Seeking support from family and friends can be motivating and helpful in your journey to achieving your ideal weight.
- See a doctor and a nutritionist: If you suspect a medical condition such as compulsive eating, anorexia, or food addiction, it is preferable to see a doctor and a nutritionist for proper evaluation and guidance.