To achieve the ideal weight for our effects many factors. In addition to height, weight, age, there is also the ratio of fat and muscle, how body fat is distributed in our body, what gender we are, as well as many other factors. The most common methods for determining the ideal body weight are the following:
Although based on these assessments we can get a result that would be our ideal body weight, we must take into account that this does not necessarily mean that we are not in shape or that we are unhealthy. Every organism is different and that is why it is up to us to choose which method of determining the ideal body weight suits us the most.
BMI or Body Mass Index
The ideal weight for women and men includes a body mass index which is at the same time the most accepted standard for measuring weight. It is obtained by a simple, mathematical calculation whose final result is compared with the standards of this index. It takes into account four parameters: height, weight, age, and gender. Namely, if a person weighs 70 kg and is 1.65 m tall, then the average BMI of that person would be 25.71. This number is obtained through a unique formula:
BMI for all types of men and women looks like this:
- 1) Malnutrition-if the BMI is below 18.5;
- 2) Normal weight-if the BMI is between 18.5 and 24.99;
- 3) Overweight-if the BMI is between 25 and 29.99;
- 4) Obesity (all levels)-if the BMI is 30 and above.
Some calculators give an estimate of our body mass index. Practice shows that the ideal body weight ranges from 18.5 to 24.9 BMI. Moreover, it is recommended that we use several methods when calculating weight because one may (and does not have to) be inaccurate. Very low BMI is also a sign of a health problem as it can be: decreased immunity, anemia due to iron deficiency, bone loss, etc. What is important to remember is that muscles are not connected to fat. Nor will exercise reduce our waist circumference. If you reduce your diet properly and follow the rules already thought out in advance, you will notice the results very quickly. Therefore, it is necessary that:
Waist-to-Hip Ratio (WHR)
- we never skip breakfast - it is well known that the most important meal should include everything that will keep you full and full of energy until the next meal. This also means not having dinner after 8 pm.
- throw out sugar and carbonated drinks. The main cause of fat accumulation is refined sugar. It is extremely unhealthy because it damages the entire metabolism, including the creation of an anomaly in the liver, and its deposition on the stomach is quickly visible. Artificially sweetened drinks can always be replaced with fruit that contains natural fructose;
- we regularly eat fiber, protein, and we get rid of carbohydrates, through which we will eat fiber and protein because they are our best friends in the fight against fat. If we want a flat stomach, smaller thigh circumference, and biceps mass, we need to have apples, avocados, almonds, grapefruit, berries on the menu, and vegetables include beans, cucumbers, tomatoes, peas, broccoli, and other healthy foods.
Waist circumference measurement is the measurement of the ratio of fat in the body. This checks how much fat is stored around the hips, waist, and buttocks. It is essential to compare the circumference of the hips with the actual size of the waist. We can get the ratio of the waist and hips with the help of a doctor or by ourselves with the help of a measuring tape. To measure the circumference of the hips - Take a measuring tape and put it around the widest part of the hips and buttocks. To measure waist circumference - Take a measuring tape and breathe normally. After we exhale, we will wrap the ribbon around the smallest part of the navel and that would be our natural waistline. We use the following formula to calculate WHR.
Calculations usually range in the following proportions:
For men (WHR):
- Less than 0.9 - low risk of cardiovascular disease;
- Between 0.9 and 0.99 - increased risk of cardiovascular disease
- Greater than 1 - high risk of cardiovascular disease
For women (WHR):
- Less than 0.8 - low risk of cardiovascular disease
- Between 0.8 and 0.89 - increased risk of cardiovascular disease
- Higher than 0.9 - high risk of cardiovascular diseases
The WHR method is especially useful for checking obesity in older adults. The National Health Service (NHS) shows that WHR calculations can be more accurate than BMI in determining the risk of heart disease and premature death.
There are some disadvantages of WHR. For instance, our WHR may be inaccurate, especially because we have to take measurements. In addition, it is difficult to obtain accurate hip measurements. The WHR method is not accurate in people who are lower than five feet and whose BMI is 35 and higher.
Percentage of body fat
When we measure the percentage of body fat, we divide body weight (WBD) by total weight (TW).
To manually calculate this percentage, we must measure the following parameters: height, weight, waist and hip circumference, wrist and forearm circumference. The American Exercise Council (ACE) indicates that it is healthy to have 2% to 4% of the basic body fat
composition for men, and 10% to 13% for women. Regardless, the total percentage of fat still depends on our body and activity levels.