What is my ideal weight?

There is no such thing as an “ideal weight”, just as there are no perfect measures of overweight or obesity. However, there are a couple of measures that can be used to assess whether your weight is in a healthy range. These measures – body mass index (BMI) and waist circumference – may take into account how tall you are, your build and gender. Ideally, if you were a healthy weight in young adulthood, it is best to maintain that weight throughout life.

Weight is always a factor of judgement. People wish to have an ideal weight due to the Friend’s or Family’s pressure. Being overweight influences an individual’s emotions, confidence, self-esteem and physical and mental health. 

To avoid being a victim of being a laughing stock, people want to maintain a normal weight, and thus the need for weight management programmes required. 

Unhealthy weight also has a negative impact on health. Weight loss is more than just physical appearance, and it improves the quality of life.

Weight management is a set of practices and behaviours that are primarily required to maintain a healthy weight.

Weight loss and weight maintenance together form the weight management programme. 

Exercise forms the core of the weight maintenance programme, while diet is the critical component of a weight loss programme. 

 BMI

BMI is an indicator of overweight and obesity. The BMI is calculated by dividing a person’s weight (kilograms) by their height (metres) square. 

BMI estimates the body fat content and predicts the risk for diseases associated with excess body fat.

The higher the BMI, the higher is the risk for certain diseases such as heart disease, hypertension, type 2 Diabetes, breathing problems, gallstones and certain cancers.

Health effects of overweight and obesity

Being overweight and obesity brings about a risk for various lifestyle diseases. According to CDC, the following are a few examples of the effects of excess weight:

• Hypertension
• Dyslipidaemia (high cholesterol levels)
• Type 2 Diabetes
• Sleep apnea and breathing difficulties
• Gallbladder diseases
• Coronary artery disease
• Stroke
• Osteoarthritis
• Physical discomfort and difficulty functioning
• Cancer
• Poor quality of life 
• Clinical depression, anxiety and other mental disorders

Preventing Weight Gain

Self-management is the most effective way to prevent weight gain.

Healthy eating plan 

It is remarkable that most disease-preventing foods also help with weight control. Foods to include in a healthy diet plan are whole grains, fruits, vegetables and nuts. 

A calorie is a calorie regardless of its source, so the best weight-control method is limiting portion size and exercising more.

Physical activity

Regular Exercise, Walking.

Self-monitoring

Who else can take better care of an individual than themself? Self-monitoring is very crucial. It is the process of observing and recording one’s food and exercise patterns and analysing them. 

Self-monitoring aims to increase self-awareness of a person’s behaviour and outcomes. This serves as a warning if problems arise and can also track the success rate. 

Self-monitoring techniques that are commonly used include:

• Food
• Regular self-weighing
• Exercise diaries

Healthy eating for a healthy weight

Maintaining a healthy weight with an unhealthy eating pattern is no good. Healthy eating requires a balance of macro and micronutrients like protein, carbohydrate, fat, fibre, vitamins and minerals in our diets. 

Why is physical activity important?

Along with a balanced diet, physical activity is essential for weight management. Studies show that physical activity helps in weight loss and weight management. 

A physically active lifestyle burns calories and also has numerous other benefits.

• Helps to increase metabolism
• Aids in appetite regulation
• Reduces stress
• Helps people with Insomnia
• Lowers the risk of heart disease, high blood pressure, type 2 diabetes and osteoporosis

How much physical activity do I need?

To maintain weight 

One Hour of moderate-intensity workout or exercise daily.

To lose weight and keep it off

Physical activity requirement is increased when a diet plan is changed, and calories are cut down. 

Regular physical activity and a healthy eating plan are required to achieve and maintain a healthy weight.

Moderate-intensity exercises

Moderate-intensity exercises include swimming, walking, gardening and dancing.

Self-monitoring

Self-monitoring is vital for weight loss as well as weight maintenance. Consistent self-monitoring aids in weight maintenance by assisting individuals in adhering to daily caloric intake goals.

Conclusion

Weight management helps individuals achieve and maintain a healthy weight. Strategies are planned with the help of a nutritionist or dietitian for long-term weight management. 

Weight loss and weight maintenance form the core of weight management. A balance of diet and physical activity is vital for reaching the goal.