One of the most common things most people seem to obsess about is their weight. Teenagers wanting to look slim, spouses wanting to look better for each other, people trying to get healthier, everyone has their own reasons. Where we often go wrong is setting our benchmark based on the people around us.
Ideal Body Weight is the weight that is supposed to be most healthy for a person. This value is different for different people, so trying to lose weight just because yours is higher than someone you know can be dangerous.
There are several factors that are considered when ideal body weight for someone is decided. To know about your healthy weight in detail, let’s start with some basics:
Why healthy weight important?
- Healthy weight lowers the risk of getting attacked by lifestyle diseases.
- Helps you to feel good about yourself
- It keeps your energy levels high.
How much should I weigh?
There are many ways to calculate healthy weight of an individual.Some of them are listed below-:
- IBW=Ideal body weight
- BMI=Body Mass Index
- WHR=Waist Hip Ratio
- BODY FAT %
So, in this article we will talking more about ideal body weight and how one can achieve it.
Ideal body weight!(IBW)
- It is nothing but a range of weights that determines if your weight is in proportion to your height and gender.
- One cannot compare their ideal body weight(body weight according to height in kg) with someone else’s because several factors are considered while calculating that number. Factors are age, Muscle-fat ratio,Height,Sex and Bone density.
- Maintaining a healthy ideal weight not only adds to your overall fitness but also reduces your susceptibility to various diseases.
- An overweight person is at a higher risk of developing serious health issues like diabetes and heart ailments. It’s never too late to aim to be at your ideal body weight. If you already have certain problems like high blood pressure, breathing problems, etc. maintaining a healthy body weight will help you control these diseases and in most cases the symptoms are considerably reduced.
Ideal body weight according to height in kg
IBW = 48 kg + 2.7 kg for each inch over 5 feet.
For example , a male who is 5 feet 7 inch should weigh=48 +2.7*7=66.9kg
IBW = 45.35 kg + 2.25 kg for each inch over 5 feet
For example, let's take same height for a lady ;5 feet 7 inch should weigh=45.35+2.25*7=61.1kg
Risk factors-: when you are above or below your Ideal Body Weight
Diabetes (Type 2): The more fat content in your cells and tissues, the more resistant your cells become to insulin.Read more about foods helpful in diabetes.
High blood pressure: Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time due to accumulated fat in your arteries, it can damage the body in many ways.
Coronary heart disease: CHD is a condition in which a waxy substance called plaque builds up inside the coronary arteries. These arteries supply oxygen-rich blood to your heart. Plaque can narrow or block the coronary arteries and reduce blood flow to the heart muscle.
Stroke: Being overweight or obese can lead to a buildup of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form. If the clot is close to your brain, it can block the flow of blood and oxygen to your brain and cause a stroke.
Certain cancers: Being overweight or obese raises your risk for colon, breast, endometrial, and gallbladder cancers.
Gallbladder disease: Gallstones are hard pieces of stone-like material that form in the gallbladder. They’re mostly made of cholesterol. Gallstones can cause stomach or back pain. People who are overweight or obese are at increased risk of having gallstones. Also, being overweight may result in an enlarged gallbladder that doesn’t work well.
Reproductive problems: Obesity can cause menstrual issues and infertility in women.
Musculoskeletal problems such as osteoarthritis and back pain: Osteoarthritis is a common joint problem of the knees, hips, and lower back. The condition occurs if the tissue that protects the joints wears away. Extra weight can put more pressure and wear on joints, causing pain.
Gout: If you are overweight, you are putting extra pressure on your joints. This causes chemical changes in your body and that eventually leads to gout.
What You Can Do?
Maintaining a healthy weight is not always easy. The key to success is making changes in daily eating and physical activity levels.
Our weight is a result of the combination of the energy one takes in (through foods and beverages) and the energy used up body (by engaging in physical activity). To lose weight, an individual needs to burn more calories than those consumed. Some ways to create a caloric deficit are:
Spend less time in sedentary activities (e.g., watching television, internet surfing)
Engage in daily physical activities (e.g., walking, bicycling, gardening, housework)
Eat more fruits and vegetables and reduce food portion sizes.
Therefore,you can easily achieve your ideal body weight (specific to your age, body type and lifestyle) without starving yourself, by following a balanced diet and working out regularly.