What is healthy body weight – and how to maintain it

It is a usual day at the gym, with me trying to lift the weights thinking if I will ever lose those extra inches. And then it struck me- “I keep wondering about weight loss but I don’t even know what my ideal weight should be.” When I asked around, hardly anyone knew their ideal body weight. This thought led me to reach out to some experts and to my surprise, it’s healthy body weight that we should focus on and not “ideal” because every person is different and the “ideal weight” race is one that not everyone will win. So, I have learned something very interesting about maintaining a healthy body weight, and here’s what you need to know too!

What happens when a person is not at their healthy body weight?

Maintaining a healthy weight is not only about combatting obesity, it is also about being underweight and it can happen due to multiple reasons. “People who are underweight experience adverse side effects. They can experience symptoms like, issues with their skin, hair, or teeth, they falling sick frequently, fatigue, anemia, poor bone density, and poor immunity to name a few whereas chronic diseases like diabetes, hypertension, obesity, heart problems, deteriorating joint health, etc. are some of the many consequences of being overweight,” explains Bariatric Surgeon Dr Vinay Kumar Shaw.

How to determine your healthy body weight?

If you think your body weight is only about what you eat, you may be thinking a little off track! To stay healthy, you have to maintain a healthy body weight which depends on various factors, including height, age, gender, health, and other fundamental situations. The key factors that determine your body weight include:

1. Body mass index (BMI)

BMI is the measure of the body based on your height and weight. It is a common tool that helps determine a healthy weight range. For most adults, a BMI between 18.5 and 24.9 is considered normal or healthy. A person with a BMI of 25 is considered overweight and 30 or above is considered obese. A BMI of 18.5 or lower is considered underweight, according to the World Health Organization (WHO).

Body Mass Index is a simple calculation using an individual’s height and weight. The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in meters squared.

While BMI is one of the most popular ways to determine healthy body weight, it might not be the most accurate. BMI should always be followed up with blood tests and measures of waist-to-hip proportion and body fat ratio to accurately evaluate your ideal body mass.

“The issue with BMI is that an individual with a high volume of muscle mass may be wrongly classified as overweight or obese despite being on healthy body fat levels. Likewise, a person with a hefty amount of body fat around their midriff may be at a high risk of chronic illnesses but still be regarded as having a fit BMI because of their total body weight and height,” explains the expert.

This is why BMI may not be the ultimate way to determine a healthy weight but one of the ways that can help you understand it. When combined with other tests, it may help you give more accurate results.

2. Body composition

A healthy body means that there is a balanced amount of fat and muscle in your body. It refers to the proportion of muscle, fat, bone, and other tissues in the body. Tools like body fat percentage measurements or waist-to-hip ratios can provide additional insights.

“Bioelectrical Impedance, Dual Energy X-ray Absorptiometry (DEXA), ADP, and CT scan are also used for more accurate body composition measurement. However, Bioelectrical Impedance Analysis is more commonly done for ease and availability. Skinfold calipers and Circumference measurement (CM) are also used to measure the dimensions of specific areas of the body. These quantities are entered into a calculation to understand body fat proportion and they are relatively easy to use,” adds Dr Shaw.

3. Overall health

Your blood pressure, cholesterol, and blood sugar levels can affect your body weight. Your weight is also affected by genetic factors, underlying health conditions, and lifestyle habits.

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What happens when you maintain a healthy body weight?

It works exactly how it sounds – healthy! When your weight is in a healthy range, you start feeling better from within. According to the American Heart Association, it helps you in more ways than one.

• Blood circulation becomes better.
• You can more easily control your fluid levels.
• Diabetes, heart disease, some malignancies, gallstones, osteoarthritis, breathing issues, and sleep apnea are less likely to affect you.
• You might have more energy to make other beneficial health adjustments and feel better about yourself.

How should overweight/obese people maintain a healthy body weight?

An array of factors play a role in maintaining a healthy body weight, which include:

1. Know the roadblocks

Is it a disease? Or is it an excuse or your lifestyle? The moment you recognize what is making it difficult for you to lose weight and you start addressing it, you may be able to lose weight. If you have an underlying disease, visit a doctor! If you lead to sedentary lifestyle, make an effort to move! Recognize the triggers and address the problems.

2. Set realistic goals

Don’t expect too much too soon! The journey to attaining a healthy weight will not be easy and fast, but it will be worth it! Set short-term goals to maintain long-term results. For instance, cut down on sugar and you can replace sugar with healthy alternatives to lead a healthy life and maintain a healthy weight!

3. Get proper sleep

It is important to sleep properly if you want to lose weight! As per the data by Harvard T.H. Chan School of Public Health, people who get little to no sleep tend to be at a higher risk of weight gain and obesity in comparison to people who get proper sleep of at least 7-9 hours. So, get enough sleep to keep your weight in check.

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4. Exercise

You might have heard a gazillion times but it’s true! You have to start moving if you want to maintain a healthy weight. According to UK National Health Services, you must do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous exercise a week to stay fit and healthy.

5. Eat healthy

Eating healthy is essential to keep your overall health, including maintaining a healthy weight. According to a study published in the Journal of Obesity and Metabolic Syndrome found that eating a low-calorie diet or following a Mediterranean diet can help keep your weight in check. You should also increase your intake of fruits, vegetables, and healthy fats.

6. Avoid stress

Stress is an inevitable part of life, and it can affect your mental peace as well. Chronic stress increases the levels of the hormone cortisol, which is believed to be strongly related to obesity, according to a study published in the Current Obesity Reports. It is best to avoid stress by practicing mindfulness, meditation, and other ways that help you manage it and stay healthy.

How should underweight people maintain a healthy body weight?

If you are underweight, the UK National Health Institute (NIH) recommends you should:

• Exercise regularly.
• Add healthy calories to your diet. You can have cheese, nuts, and seeds.
• Eat smaller meals and have healthy snacks between meals.
• Do not drink too many drinks before your meals.
• Drink some milkshakes in between meals to increase your calorie intake.
• Eat a protein-rich diet that contains fish, eggs, lean meat, beans and more.
• Do not rely on unhealthy snacks like chocolates, sugary drinks, or cakes.

Believe it or not, these changes in your life might help you achieve steady results and help you stay healthy and fit in the long run! But do not forget to consult a doctor to know what’s best for you.