Medically reviewed by Mae Charisse Antalan, MD · General Practitioner
Written by Ruby Anne Hornillos · Updated Nov 22, 2022
A very important part of a healthy lifestyle is weight management. This article will look into the basics of weight management, healthy BMI, and how you can lose weight safely.
The basics of weight management
Weight management is the process of changing one’s lifestyle to maintain a healthy weight. The ideal weight is determined by one’s age, sex, and height. There are many factors involved with weight management, but the most crucial include healthy eating and physical activity or exercise.
How can I determine my ideal weight?
Weight management can be a real struggle. That is proven by the fact that 1.9 billion adults in the world are overweight, with 650 million of them classifying as obese. That is a significant portion of the population and as lifestyles change in many countries, those numbers may increase.
But there is also an increasing awareness when it comes to healthy living, which includes the basics weight management.
Body Mass Index
Part of the basics of weight management is Body Mass Index (BMI). This is one of the tools which can be used to determine an individual’s ideal weight. Want to calculate your BMI? Check out this helpful tool.
Now, keep in mind that obesity is defined by having a BMI of 30 or above. A healthy BMI for adults, on the other hand, ranges from 18.9 to 24.9. Anything lower than that is underweight, while a BMI of 25 to 29.9 is overweight.
There are cases when BMI is unreliable. For example, it might not be accurate when used with very muscular individuals, the elderly, or those who have lost a lot of weight. Ask your doctor to help you interpret your results.
Waistline
The waist plays a crucial role in determining your ideal weight because fat accumulation there can cause serious effects like Type 2 Diabetes or hypertension.
Your waistline measurement will not say for sure if you are overweight or obese, but it is a good place to start. For an adult male, the waistline should not be more than 40 inches or 101.60 cm, while adult females who are not pregnant should not have a waistline of more than 35 inches or 88.90 cm.
These guidelines can help you determine if you are within your ideal weight.
Getting to the Right Weight
It is easy to determine if you are overweight or not. What can be difficult is getting to and (maintaining or managing) your ideal weight.
In most cases, obesity happens because a person eats more than what their body needs and/or what they can burn off. There are also conditions that can directly cause a person to become overweight or obese.
For getting to the right weight, there are two things to keep in mind:
- Eat the appropriate amount and types of food per meal.
- Increase the amount of physical activity that you do in a week.
To get the best results and to help you manage your weight safely, consult your doctor. This is true for when you are trying to lose or gain weight.Your doctor may also ask you to implement some behavioral or lifestyle changes. They might also recommend certain medications that can aid in weight loss. There are also cases where surgery can be used to remove the extra fat from the body.
Be Careful with Diets
Many celebrities and public figures endorse fad diets. While fad diets may work for short-term results, their long-term effects may be questionable. If a diet promises that you can lose weight within a very short period of time, it is probably not going to work the way that you expect it to. If you will be trying a new diet plan, consult your doctor first. It’s important to know the basics of weight management to find out the plan best suited for you.
Long-Term Changes
When it comes to the basics of weight management and losing weight, a slow and steady reduction is the best because it is safe and easy to maintain. Ask your doctor about how much weight you should aim to lose in a week or a month.
Drastic weight reductions are not sustainable. When it comes to your diet, go for medically sound methods that are founded upon the basics of weight management, like:
- Eating more fresh vegetables and fruits.
- Consuming lean proteins.
- Opting for fiber-rich food.
- Limiting your intake of sugar and salt.
Ask your doctor or registered nutritionist dietitian about the number of calories that you should be eating each day.
Key takeaways
Weight management is important for one’s overall health. It can be tricky, but with guidance from your doctor and proper diet and lifestyle adjustments, you can achieve your health goals.
Learn more about Healthy Eating here.
