by Weight is a heavy subject (see what I did there?). It should of course be that this point that you are so much more than a number on a scale, and that many factors influence your overall health, including that you cannot control, such as genes.
“Discussing someone’s weight is certainly sensitive material,” admits Dr. Michael L. Glickman, MDA triple board-certified family and obesity medicine doctor who has established Revolution medicine. “It is important to practice self -love, regardless of appearance and respect others, along with their personal lifestyle choices.”
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That said, knowing the optimum average weight range for your body and what you can do to fall into that range (if you don’t have it yet) you can help make informed health decisions.
“It is … essential to understand the health impact of our lifestyle choices that can influence the expression of the disease, a long lifespan and the overall quality of life,” Dr. Glickman.
So the big question: how much should you weigh? A BMI graph based on your height and weight can give you some instructions about whether you fall within your healthy, average weight range. However, experts also explain that other factors with regard to body composition must be considered. They also share practical tips for losing weight (if necessary) or maintaining.
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What is BMI?
BMI stands for Body Mass Index, Dr. Benedict Ifedi, MD, a doctor of general practitioner medicine from Memorial Hermann.
Dr. Glickman says that doctors will calculate BMI by sharing your weight in kilograms by squaring your length in meters. Here is the exact formula:
BMI = Weight (in kilograms)/height (in meters)2
In the US, doctors have to do some extra work to get centimeters and kilos. By that he means the end result to multiply by 703. In other words, the BMI formula in the US is:
BMI = weight (in pounds)/height (in inches)2 X 703
An advantage of using BMI is its formual character, at least for health care people.
“It is easily calculated and is widely used by medical professionals, insurance companies and others to define a healthy weight,” says Dr. Mir Ali, MD, A board-certified general surgeon, bariatric surgeon and medical director of MemorialCare surgical weight loss center in Orange Coast Medical Center.
However, BMI is controversial and Dr. Ali says it has disadvantages. “It does not take into account age, race, ethnicity and body composition, to mention a few factors,” Dr. notices Ali on.
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BMI Height and weight chart
A BMI graph takes your height and weight into account.
|
Height (in inches) |
Healthy BMI (in Lbs.) |
Overweight (in lbs.) |
Obesity (in lbs.) |
|---|---|---|---|
|
58 |
91-115 |
119-138 |
143+ |
|
59 |
95-119 |
124-143 |
148+ |
|
60 |
97-123 |
128-149 |
153+ |
|
61 |
100-172 |
132-153 |
158+ |
|
62 |
104-131 |
136-158 |
164+ |
|
63 |
107-135 |
141-163 |
169+ |
|
64 |
110-140 |
145-169 |
174+ |
|
65 |
114-144 |
150-174 |
180+ |
|
66 |
118-148 |
155-179 |
186+ |
|
67 |
121-153 |
159-185 |
191+ |
|
68 |
125-158 |
164-190 |
197+ |
|
69 |
128-162 |
169-196 |
203+ |
|
70 |
132-167 |
174-202 |
209+ |
|
71 |
136-172 |
179-208 |
215+ |
|
72 |
140-177 |
184-213 |
221+ |
|
73 |
144-182 |
189-219 |
227+ |
|
74 |
148-186 |
194-225 |
233+ |
|
75 |
152-192 |
200-232 |
240+ |
|
76 |
156-197 |
205-238 |
246+ |
Do you not see your length on this page? The CDC has a calculator. You can enter your length and weight to learn your ideal BMI.
It is important that there is no formal weight graph according to age. Nor do it separate average weights. That is why, however, there is no official “healthy weight for women. However, factors of other body composition take sex into account (but again, not).
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Other body compiling factors to consider
Body fat percentage
“Percentage of body fat is part of the body weight that consists of fatty tissue,” says Dr. Ifedi.
Dr. IFEDI notes that higher percentages for body fat increase the risks for chronic diseases, including high cholesterol and diabetes.
Body fat percentage can be measured using different tools, explains Faina Norinskiy, MSN, FNP-CA senior nurse and program coordinator at Long Island Jewish Valley Stream. These tools include:
-
Caliper. Norinskiy says that doctors will use calipers to squeeze skin folds and measure fat.
-
Dexa scan (Double Energy/X-ray Sorctiometry). This uses a low dose of radiation to measure body fat (and is also used to evaluate the health of the bone).
-
Bio -Electric Impedance analysis. Norinskiy explains that this analysis is done with the help of a scale “that sends a small electrical current through the body to test resistance and then calculates body fat mass and muscle mass.”
Dr. Ali notes that these tests can be expensive, require specialized equipment and do not always fall due to the insurance.
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Waist size
Waist size gives you a decent picture of your visceral fat (or belly fat) distribution. Also known as “belly fat”, visceral fat is not just about aesthetics.
“Fishing fat is the fat stored around the internal organs and excess visceral fat is bound to an increased risk of cardiovascular disease, insulin resistance and hormonal imbalance versus fat distribution elsewhere,” Dr. Glickman.
Hip-to-telaille and height-to-teleille relationships are ways to assess the waist. “The ideal hip-to-tail ratio is determined by distributing someone’s waist measurement by their hip measurement,” says Dr. Glickman. “For men, the ideal ratio is smaller than or equal to 0.90. For women, the ideal ratio is smaller than or equal to 0.85.”
Dr. Glickman notes that the ideal height-teleille ratio is determined by dividing your waist measurement by your height. There are no sex differences in this relationship.
“For both men and women, the recommendation is to strive for 0.5 or less to prevent an increased risk of heart disease, diabetes and other metabolic problems,” says Dr. Glickman.
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Okay, so how much should I weigh?
There is no hard and fast number. “The ideal weight is specific to every patient instead of a standard size,” says Norinskiy. She adds that two people can have the same length and weight, but completely different body fat percentages and muscle mass.
Yet Dr. says Ali that the above measurements – BMI, waist size and body fat percentages – offer valuable insights, but they are not the whole image. “It is also useful to speak with a healthcare provider who can help determine a healthy weight,” says Dr. Ali.
Related: 3 daily habits that can flatten your stomach
Tips for maintaining a healthy weight at any age
1. Understand the benefits
Knowing the benefits of losing weight can motivate you. Dr. Glickman says that achieving and maintaining a healthy weight can make you less vulnerable to:
-
Endocrine disorders, including diabetes
“The reservation here is that with a healthy weight you can still consume unhealthy, processed food, exposes yourself to harmful environmental factors, all of whom can contribute to the same comorbid diseases,” says Dr. Glickman.
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2. Set simple goals
Weight can be complicated. Try to simplify what you can do by setting reasonable goals. “Think of Fitt – frequency, intensity, type and time,” says Dr. Ifedi.
Dr. For example, ifedi says that you could set a goal to walk for 30 minutes with a moderate intensity three times a week.
Related: New study reveals exactly how many minutes to walk a day to add years to your life
3. Eat nutritious food
Norinskiy proposes to follow a diet that gives priority:
-
Lean and vegetable proteins
Dr. Ali recommends making sugar -containing, high -fat and processed foods and drinks.
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4. Practice regularly
Dr. Ali says that consistent exercise is essential, but it does not have to be intensity to count.
Try to work for up to 150 minutes of moderate intensity cardio every week, which you can break into 30 minutes of training five times a week. And don’t forget strength training.
“Increasing muscle mass helps metabolize fat, protecting bone density and restoring the body in a healthy metabolic set point,” says Dr. Glickman. “Strive for two to three days a week from activities such as weightlifting, resistance training and core building activities such as Pilates.”
And don’t forget to refuel after training! “Make sure you support muscle growth with protein intake, which increases the amount of proteins on physically demanding days,” Dr. emphasizes. Glickman.
Related: 19 training sessions that are great for your heart
5. Manage stress
The Mind-Body connection is real. “Stress causes a whole series of metabolic dysfunction and inflammation and increases the risk of many chronic diseases [s]”Dr. Glickman says.” Make sure you think about stress levels, get enough sleep and try methods such as meditation, talk therapy, recovering yoga and acupuncture. “
6. Give yourself grace
What you do is not easy and nobody is perfect. “Do not be discouraged if you slide or do not achieve your weight goals in the time frame that you propose,” says Dr. Ifedi. “Be where your feet are and keep puffing.”
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7. Consult a healthcare provider
If you are worried about your results, consult your care team – they are here to help.
“Registered dietitians can help with your intake,” says Norinskiy. “Physiotherapists can help you get moving. Specialists in the field of medical weight management can help you evaluate causes that can prevent you from falling off or that you may arrive. They can also prescribe medication if necessary and appropriate.”
Following:
Related: here is your 30-day dietician-approved Mediterranean diet meal plan
