Weight problems have become commonplace these days because for one, energy-sparing technologies we have today result to decreased physical activity. In addition to this, we have become increasingly reliant as well to energy-dense, big portioned, fast food meals. Truly, the environment we have at present makes it very easy to gain weight, but difficult to shed some off when we go beyond our recommended weight. Before you can start any weight loss or management program, you have to first answer the question: how much should I weigh?
The right weight is one that is suitable for your somatotype and height. The commonly used tool to determine if your ideal weight is ideal is the BMI or body mass index. Those with BMI’s in between 19 and 24.9 are considered to have the recommended weight. If your BMI is under 20, you might be underweight. Between 20 and 25, you are at a good weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese.
If you don’t want to calculate manually, typing “how much should I weigh” on the search engine will provide you a list of websites which have tools that will calculate your BMI for you. You can use those for your convenience. Still, one should remember that BMI is only one measure of your health. It is not uncommon for a person to be within the normal BMI range but have poor health due to increased blood sugar and cholesterol levels.
The least invasive weight loss techniques, and thus most frequently suggested, are modifying one’s diet and incorporating exercise into one’s daily routine. Aside from counting calories, you also have to be mindful of the kind of food you are eating. WHO recommends increasing intake of dietary fiber, fruits, and vegetables, and decreasing total intake from saturated fat and simple sugars. To trigger weight loss, one needs to follow a calorie-controlled diet. To lose 1lb a week, which is the recommended rate of weight loss, you need to reduce your intake by 500 calories per day.
When it comes to physical activity, you have to allot two and half to five hours to moderately intense cardiovascular workouts or an hour or two for more intense routines. Muscle-strengthening activities should be done involving major muscle groups as well on 2 or more days a week.
Although shedding excess pounds is difficult, it can be done. The benefits one can get from maintaining a healthy weight are plenty and among the most important are decreasing your risk of developing cardiovascular diseases, diabetes, and dying prematurely. At the same time, being fit will boost your self-confidence and you will get more satisfaction from life on the whole.