How Much Should I Weigh?
Everyone always wants to look their best. The focus on the importance of physical appearances and an increased awareness about a healthy lifestyle has people frequently asking the question, “How much should I weigh?” These easy guidelines might help you find your answer and aid you in achieving your ideal healthy weight.
1. Know your ‘Weight Set Point’
Every person has their own ‘weight set point’, which is a naturally regulated weight and you cannot drop your weight below that particular range. A complex interaction of hormones, hunger signals and other chemicals helps your body keep your weight within this range, which is usually 10-20%. Your genes, exercising habits and diet help establish this set point as well. Just as over-eating may trigger the body to raise and reset this set point value, controlling your diet and exercising can be triggers to lower it, thus helping you lose more weight and become healthy.
2. Maintain your ‘Happy’ Weight
Most people opt for a weight-loss regime they cannot follow. They repeatedly fail at achieving goals and the weight they set out or, and end up feeling defeated and frustrated. Instead, consider your adult weight history and find a weight that you were able to maintain easily and remain fairly healthy. Aim at achieving that weight.
3. The 10% Weight Loss
Losing a mere 10% of your body weight can lead to immediate and immense health benefits. These include reduced blood pressure, sugar and cholesterol. This technique works best for people who are overweight, since this kind of weight loss is easy to achieve and maintain. Losing 10% of your weight through exercise and diet regimes gives the body a signal to lower its weight set point, which makes it easier to lose more weight after a month or so.
4. Know your BMI (Body Mass Index)
Another commonly used method to determine how much you should weigh is to calculate your BMI. It is a ratio of your weight to your height. The ideal range is considered lie between 18.5 and 25. People who are underweight have a BMI less than 18.5, and for overweight people it lies between 25 and 30. A BMI over 30 indicates obesity. Thus, your BMI can help you understand what initiative to must take to achieve your ideal weight.
5. The Five Pound Rule
This also involves your height. Start at a 100 pounds, and then add 5 pounds for every inch after 5 feet. For example, if you are 5’7, your ideal weight should be about 135 pounds. This is a conventional method and helps gives you a rough estimate.
6. Use Hereditary Cues
Look at the body shape of your aunts and uncles. You have the same genes, so you must be on the lookout. Instead of resisting your natural shape and tendency for weight gain, learn about the diseases associated with them and take care of your body accordingly. An example is the fact that people with an apple-shaped body (store fat around the belly) are more prone to develop heart diseases!
7. Use Clothes as Indicators
The way you fit in your clothes can make you realize whether some actual change is happening with your body or not. This cue is sometimes a better guide than the weighing machine, and can alert you to start watching your diet.
8. Healthy vs. Skinny
There is a difference between being thin, skinny and healthy. Having a healthy BMI or being thin doesn’t always indicate health. Being your ideal weight requires regular exercise and a nutritious well-balanced diet. Emotional and sexual health is also a key factor. The main focus should, always, be on these aspects rather than what the weight scale says.