We've all cringed at least once when we saw that number on the scale. As if each of those numbers is an insurmountable obstacle to a slim line, and what is far more important, health.
Since childhood, you have probably heard that "health is wealth" and that "a healthy mind resides in a healthy body". In that case, you know these are the ones two cardinal truths which completely define what health is. Just because you're not sick, doesn't mean you're completely healthy, as paradoxical as that sounds. First of all, your health should project your functional efficiency and define it through the general state of body, mind and spirit.
According to the latest data, 39% of the world's population is obese, so you're not alone on your journey to a flat stomach. Let's take a look at what is the ideal weight for your height.
Ideal weight calculator
How is the ideal weight for height calculated?
You've probably asked yourself at one point or another what a normal weight is for you? The answer is not always so simple. Your ideal weight depends on a number of different factors, including:
- height
- gender
- muscle to fat ratio
- other factors
Body mass index (BMI) is one of the most popular ways to calculate the ideal weight-to-height ratio. Body mass index is a tool that doctors often use to determine a person's obesity as well as the degree of obesity. In adults, BMI does not correlate with age. Body mass index is used slightly differently for children, in that it is calculated in the same way as for adults, but then the ranges are compared to the percentiles for children of the same age and sex.
The formula for BMI is very simple: BMI = body weight (in kilograms) ÷ height (in meters) squared. What is your result?
- BMI less than 18.5: Under normal weight
- BMI 18.5 to below 24.9: Normal weight
- BMI 25 to below 29.9: Overweight
- BMI 30 to below 34.9: Class I obesity
- BMI 35 to below 39.9: Class II obesity
- BMI 40 or more: Class III obesity
A score between 18.5 and 24.9 means you are in the "normal" weight range for your height. If your score is below 18.5, you are considered undernourished. Between 25 and 29.9 you are considered obese, and if your number is 30 to 35 or higher, you are considered extremely obese.
However, BMI is not always accurate., because it does not take into account factors such as muscle size and composition. For example, older adults often naturally store more body fat than younger adults. Women generally have more body fat than men. Athletes may have dense muscles that contribute to more weight.
In all of these examples, the BMI number may not be the best indicator of whether a person is at their ideal weight, but it can still be a clear indicator of where your body mass index is heading.
What are other methods for determining ideal weight for height?
There are several other methods you can use to determine how much you should weigh.
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Body mass index for children
BMI is interpreted differently for people under the age of 20. While the same formula is used to determine BMI for all age groups, the implications for children and adolescents may vary by age and gender. The amount of body fat changes with age and is also different for young boys and girls. Girls usually gain more body fat and develop it earlier than boys.
For children and teenagers, BMI is used as a percentage ranking. Each percentile expresses the child's BMI in relation to other children of the same age and sex. For example, a child would be considered obese if they had a BMI at or above the 95th percentile. What exactly does that mean? This means that they have more body fat than 95% children of the same age and gender category.
The following table shows the percentage range for each weight status:
| Percentile | Weight |
| Under 5 | Underweight |
| 5 to 85 | Normal weight |
| 85 to 95 | Overweight |
| Over 95 | Obesity |
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Body mass index and general health
People gain weight as a result energy imbalance. The body needs a certain amount of energy from food to function, and this energy is obtained in the form of calories. Your weight will usually stay the same when you eat the same number of calories as your body uses or "burns" each day. If you take in more calories than you burn, you will gain weight over time.
Energy imbalance is certainly one of the biggest factors affecting body fat percentage. However, your ideal weight is primarily determined by genetics, but also depends on diet and exercise. If you have a high BMI, it is important to lower it to maintain a healthy weight status. A high BMI is associated with a higher risk of developing serious health conditions, such as:
- heart disease
- high blood pressure
- liver disease
- osteoarthritis
- diabetes
- gallstone
- certain types of cancer, including breast, colon, and kidney cancer
However, just as a high BMI can cause health problems, a very low BMI can lead to:
- bone loss
- reduced immune functions
- heart problems
- iron deficiency
If you have a low BMI, discuss your weight with your doctor. If necessary, increasing the amount of food you eat each day or decreasing the amount of exercise can help you gain weight. A dietitian can also help you learn how to gain weight in a healthy way.
If, like the majority of the population, you have a higher percentage of body fat, try to include it in your diet protein-rich foods, you train at least 3 times a week and live in a healthy way, without stress, alcohol and tobacco. If you are interested in chronic nutrition, click on the link here.
Waist to hip ratio for determining ideal weight for height
The ratio of your waist circumference to your hip circumference creates what is called your waist-to-hip ratio (Waist–to–hip ratio, WHR). This number shows you how much of your fat is stored in your lower body, which includes your waist, hips and butt.
Your doctor can help you determine your waist-to-hip ratio. If you want to do it yourself at home, follow these instructions: Stop and breathe normally. Then exhale and use the measuring tape to measure the centimeters around your waist, in the area above the navel. This number is your waist circumference. Then measure the distance around the widest part of the hips and the widest part of the buttocks. This is your hip circumference. Waist and hip ratio chart:
| Health risk | Women | Men |
| Low | 0.80 or less | 0.95 or less |
| Medium | 0.81–0.85 | 0.96–1.0 |
| Tall | 0.86 or more | 1 or more |
WHR is an easy, cheap and accurate way to see how much body fat you have. It can also help predict the risk of heart disease and diabetes.
Several studies suggest that WHR is even more accurate than body mass index for predicting the risk of cardiovascular disease and premature death. For example, a 2015 study of more than 15,000 adults found that a high WHR was associated with an increased risk of early death—even in people with a normal BMI.
This method also has its drawbacks. It is not always easy to measure yourself accurately, especially if you measure yourself. Body composition also affects results, because you won't get accurate metrics if you have muscular hips for example. There are people who will not get accurate results with WHR. This includes people who are shorter than 152 centimeters, or who have a BMI of 35 or more. The WHR method is also not recommended for children for accurate metrics.
Body fat percentage
Your weight is not the only indicator of how much fat you have on your body. Depending on your lifestyle, diet and activities, your body will have a different composition. As you just said, an athletic person can get an inaccurate BMI if their body is made up mostly of muscle because that will lead to more weight. Therefore, measuring body fat may be more effective.
To get your body fat percentage, you can visit your doctor or nutritionist. The measurements you'll need include your height, weight, waist and hip circumference, as well as wrist and forearm circumference.
Once you know your body fat percentage, you can compare it to this chart, which shows healthy parameters by gender and age:
| Years | 20–29 | 30–39 | 40–49 | 50–59 | 60–69 |
| Women | 16%–24% | 17%–25% | 19%–28% | 22%–31% | 22%–33% |
| Men | 7%–17% | 12%–21% | 14%–23% | 16%–24% | 17%–25% |
How to lose weight in a short time?
There is no magic pill, secret diet, or special exercise plan that will help you lose weight, and more importantly, keep it off after you lose it. Instead, maintaining healthy habits is the key to maintaining a healthy weight. We'll outline the healthy habits that will help you achieve your goal and finally fit into those jeans from high school:
- Eat a healthy, balanced diet. Fresh fruits and vegetables, low-fat dairy products, lean proteins, whole grains, and nuts are good choices.
- Exercise regularly. Aim for 150 minutes of moderate physical activity, such as walking, or 75 minutes of more vigorous activity, such as running, each week.
- Keep a food diary to track your calorie intake. Burning more calories than you take in is the key to losing weight. You may find yourself snacking mindlessly while watching TV, or eating large portions. Journaling will help you spot these patterns and eventually change them.
- Request support from experts on the road to your success.
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