Figuring out YOUR healthy weight

4 Mar

Scale

Your scale is not a health indicator!

According to the National Heart Lung and Blood Institute (NHLBI) assesment of weight involved using three key measures:

  • Body Mass Index
  • Waist circumference
  • risk factors for diseases and conditions associated with obesity

It is important to keep in mind that although BMI calculation is a extremely helpful, it is still not spot on. There are two main factors that throw off the calculations:

  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle mass.

This is because muscle mass weighs more than body fat. As a matter of fact, when most people begin to slim down and tone they usually gain weight. Which is why we shouldnt shackle ourselves to our scales. Its misleading, you will find that losing weight and slimming down are two different things.

click below to learn more about finding YOUR healthy weight.

1.BMI

There are many BMI calculators on the internet that you can use, just google it. I found a particulary helpful one that not only calculates your BMI but also tells you your avg caloric intake each day. This is useful because once you know how many calories you consume a day to maintain your current weight you can accurately take away or add more calories depending on what you wish to do (lose weight or gain weight)

Here is the BMI/Calorie calculator i found.

Between 20 to 50 percent of your daily caloric needs are determined by physical activity. The remainder are burned through basic body functions such as breathing, circulating blood and keeping cells functioning.

Standardized BMI calculations

  • Underweight – under 18.5
  • Normal – 18.5 – 24.9
  • Overweight – 25.0 – 29.9
  • Obesity – 30.0 and above

2. Waist Circumference

Figuring out your weight circumference is easy! just take a tape measure and wrap it snugly around your waist. You should do this every now and then to keep track of your abdominal fat. Not only does keeping track of your abdominal fat help you keep your weight in check but it is also an indicator/warning sign of any illnesses you may encounter (i.e. heart disease) This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women.

check out this chart from the NHLBI

3.Risk Factors

Beyond maintaining a healthy weight, there are also risk factors associated with poor health that you should keep in mind. These include but are not limited to

  • high blood pressure (hypertension)
  • high LDL-cholesterol (“bad” cholesterol)
  • low HDL-cholesterol (“good” cholesterol)
  • high triglycerides
  • high blood glucose (sugar)
  • family history of premature heart disease
  • physical inactivity
  • cigarette smoking

If any items on this list pretain to you and your BMI/Waist circumference are high, it is highly recommened that you take steps become a healthier you.

The world is in constant change, right now CURVES ARE IN! 🙂 but you should maintain a HEALTHY size, just as Queen Latifah said..

“I’m not caught up in how big or small I am. Some people say they’re a skinny person trapped in a big girl’s body and I’ve never seen myself like that. I just feel like I could get a little healthier, so why not?”

Food for thought!

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