How Much Should I Weigh?

If you're overweight, losing just 10% of your body weight is linked to many health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. This kind of weight loss is also easier to reach and keep for the long run.

Of course you could just look at yourself in the mirror and make your own judgement, but for health reasons it may be important to know what’s normal and what’s not for your age.

To determine how much you should weigh (your ideal body weight) several factors should be considered, including age, muscle-fat ratio, height, sex, and bone density.

Some people suggest that calculating your Body Mass Index (BMI) is the best way to decide whether your body weight is ideal. Others say that BMI is faulty as it does not account for muscle mass and that waist-hip ratio is better.

One person's ideal body weight may be completely different from another's. If you compare yourself to family and friends you risk either aiming too high if you are surrounded by obese or overweight people, or too low if everyone around you works as fashion models. Even comparing yourself with people outside your immediate surroundings may not work.

Then, if you find out that you are too heavy for your height and age, you can do something about it.

The Body Mass Index

The Body Mass Index or BMI is generally used to measure human body fat based on an individual’s weight and height. Body mass index is defined as the individual’s body weight divided by the square of his or her height. Your BMI is your weight in relation to your height.

BMI metric units: Your weight (kilograms) divided by the square of your height (meters) 

e.g. Weight 80 kilograms. Height 1.8 meters. 

1.82 meters = 3.24

80 divided by 3.24 = BMI 24.69.

Imperial units: Your weight (pounds) times 703, divided by the square of your height in inches. 

e.g. Weight 190 pounds. Height 6 ft (72 inches) 

722 = 5184

190 x 703 divided by 5184 = BMI 25.76

Health authorities worldwide mostly agree that:

People with a BMI of less than 18.5 are underweight.

A BMI of between 18.5 and 25 is ideal.

Somebody with a BMI between 25 and 30 is classed as overweight.

A person with a BMI over 30 is obese.

In some countries health authorities say the lower limit for BMI is 20, anything below it is underweight.

To calculate your BMI you can use metric BMI calculator.

 

Is this information reliable?

In most cases, your BMI score will give you an easy and quick indicator of your “fatness” or “thinness”. However, the results from the BMI test are not always accurate and should not be relied upon as an authority for medical diagnosis. Some people tend to have a lot of muscles (which tend to weigh heavier) and for those people a completely wrong BMI range could result.

Your BMI socre will, however, give you a good indicator and if you have any doubts or concerns, see your physician.

Is a Healthy Weight Important?

A healthy body weight is not just about looking good, it is actually very important for your overall wellbeing. Being overweight puts you at risk of many chronic and potentially lethal diseases, like high blood pressure, cardiovascular disease, stroke and gall bladder disease to name but a few.

What is Body Fat Percentage?

Your body fat percentage is the weight of your fat divided by your total weight. The result indicates your essential fat as well as storage fat.

Essential fat - this is the amount of fat we need to survive. Women require a higher percentage than men. Essential fat is 2%-5% in men, and 10%-13% in women.

Storage fat - this consists of fat accumulation in adipose tissue, some of which protects our internal organs in the chest and abdomen.

Total body fat percentage - this is essential fat plus storage fat.

The American Council on Exercise recommends the following percentages:

Essential fat:

- Women 10-12%

- Men 2-4%

Total fat:

- Athletes

   - Men 6-13%

   - Women 14-20%

- Non-athletes classed as fit

   -Men 14-17%%

   -Women 21-24

- Acceptable

   -Men 18-25%

   -Women 25-31%

- Overweight

   -Men 26-37%

   -Women 32-41%

- Obese

   -Men 38% or more

   -Women 42% or more

Many experts say that calculating people's body fat percentage is the best way to gauge their fitness level because it is the only measurement that includes the body's true composition. Any male whose body fat percentage is over 25% or female over 31% is either overweight or possibly obese.

Is Your Weight Loss Goal Realistic?

Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.

Instead of shooting for a size that has not been seen in your closet for 10 years, set more attainable goals. Even modest weight loss can improve your blood pressure and your cholesterol, blood sugar, and triglyceride levels. Losing as little as 10 pounds can put the zip back in your step and make you feel terrific about yourself.

Track your progress, and reward yourself along the way for improving your eating and exercise habits.

For example, on weeks when you get to the gym five times, treat yourself to flowers, a movie, or a ball game -- whatever feels like a reward to you. This will help keep your attitude positive and remind you of the benefits of a healthier lifestyle.

You can lose weight on virtually any diet. But to send those extra pounds packing without a round-trip ticket, you must find healthful strategies that you can stay with forever.

The reason we call the food component of the Weight Loss Clinic program an "eating plan" is because it is not a diet. A diet is something you can go on and off of; an eating plan is for life.

Adopting a new lifestyle means finding the behaviors and attitudes that led to weight gain and, once you've figured out your bad habits, gradually changing them into healthier patterns.

For example, are you a member of the "clean plate club"? Do you mindlessly consume your food in record time? Do you eat in front of the television? Are you always eating or drinking something?

Start to adopt more healthful behaviors such as leaving a few bites of food on your plate at each meal, slowing down and tasting every bite, eliminating interruptions to your meals, and filling your spare time with activities other than eating.

So set "process goals" (such as eating five servings of vegetables each day or logging 10,000 steps three days in a row) instead of "outcome goals" (such as losing 30 pounds). Process goals are key to changing behaviors, and that's what will ultimately lead to permanent weight loss. Besides, a healthier lifestyle is more important in the long run than the number of pounds you shed.

In the beginning of your program, everyone is noticing your weight loss, passing out compliments and cheering you on. But get to the third month or so, and the cheerleaders often all but disappear.

Yet studies show that three to six months after making behavioral changes is an important time for reassessing your strategies. It's a critical point to continue moving forward while maintaining the new habits that got you there.

Take a minute right now to rethink your weight loss goals, and remember you are in this journey for the long haul. Accept that healthy weight loss is slow and steady. Your goal is to lose a pound or two a week. And even if you only lose half a pound, isn't that better than gaining?

Make a list of all the ways your life has improved because of your weight loss so far. Celebrate these victories, write them down, and revisit them often.

Realistic goals will improve your self-esteem and provide the reinforcement you need to help you continue the journey.

MAGIC WEIGHT LOSS FOODS

There is nothing that we can eat that will magically cause us to start losing weight. However, there are certain foods that can help speed up metabolism, make us feel full longer or suppress our appetite. These great ingredients not only boost flavor—they’ll help you lose stomach paunch, too. Next time you're at the grocery store, be sure to pick up the following items and incorporate them into your normal eating routine:

Ginger contains healthy compounds (gingerols) that ease stomach bloat.

Parsley is a natural diuretic that keeps water retention in check. Enjoy the fresh, herbal flavor it adds to lunches and dinners.

Peppermint delivers a compound called menthol, which relaxes the intestines and keeps your stomach from pooching.

Pineapple not only adds juicy sweetness to your meals but also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.

Sea salt has a cleaner taste than regular table salt, so you can use less to flavor your food—and that means less water retention and puffiness.

Yogurt boasts good bacteria (probiotics), which help you stay regular. It may cut gas and bloating, too.

Cinnamon has been found to increase metabolism. In fact, it was found that as little as a teaspoon of cinnamon added to food helps the body metabolize sugar 20 times faster and lowers blood-sugar levels.

Milk (actually any low-fat dairy) contains calcium, which acts as a metabolic trigger. Milk and other low-fat dairy products are also a rich source of complex carbohydrates, which can boost metabolism by preventing elevated insulin levels. Excess insulin (among other things) inhibits the release and use of stored body fat.

Green tea has a chemical called EGCG that causes the brain and nervous system to run faster which in turn helps you burn more calories; sort of like caffeine but without the elevated heart rate and associated jitters that many people experience.

Best Weight Loss Exercise

Running is probably the best opinion for maximum calorie burning and weight loss effect. It is good because you are burning calories, as well as strenghening your legs and heart. Most important is choosing a cardiovascular modality or modalities that you enjoy, like jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes. Here's a run down of the some of the best weight loss exercises. 

1. Running
Running, treadmill or outdoors is the best weight loss exercise. Running io one of the most efficient methods of burning calories. For every mile you run, you burn 100 calories. All you need is a pair of quality running sneakers. If you stick to it, you will be hooked, making weight loss and weight maintenance easy.

2. Elliptical Trainer
This is an awesome piece of machinery if you can't run. The elliptical trainer combines the cardio of running with resistance nd it is low impact. Another positive thing is that burning the equivalent amount of calories as running feels easier on the elleptical.

3. Cross-Country Skiing
Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group. Again it is a combination of resistance and cardio exercise.

4. Rowing
Cardio and resistance training in one fierce calorie burning workout lasting between 20 and 40 minutes. Best used for interval training. Just make sure most of your power driving the stroke comes from large muscle of the thighs - not the upper body (a common mistake).

5. Step Aerobics
Step Aerobics target legs, hips and glutes. It is an intense calorie burning exercise. Calories burned during this weight loss exercise depends on speed and step height.

6. Bicycling
Bicycling (stationary or outdoors) targets thight and calf muscles. Effectiveness for weight loss depends on speed and resistance/incline. However, pear-shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area.

7. Jumping Rope
Jumping rope is a seriously simle, but effective weight loss exercise. Ten minute of jumping rope burns the rough equivalent of running an eight minute mile. This weight loss exercise also improves cardiovascular endurance, coordination and agility.

8. Swimming
Swimming is a excellent full body weight loss exercise. Water supports the body, less stress is placed. Brilliant for those with injuries.

9. Racquetball/Squash
The high-intensity makes racquetball a great weight loss exercise.

10. Rock Climbing
Rock Climbing is a weight loss exercise that combines cardiovascular exercise with resistance training. This weight loss exercise burns a lot of calories, esp. on the way up.

Weight Loss Healthy Eating: Moderation is Key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation, how much is a moderate amount? That depends on individuals and their overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Clear Skin Secters: Watch What You Eat

It is not a big secret how to get clear skin. You don't have to spend a fortune on cosmetics. For best results, take care of yourself with natural healthy food and try our tips for healthy-looking clear skin and what food you should eat to get a flawless skin. 

Watch What You Eat

Experts said greasy foods and chocolate don't cause pimples and that, overall, what you eat has no effect on your skin. But new research proves otherwise. So follow these four rules on how to feed your face. Instead of refined white carbs, go for moderate amounts of complex ones like whole-grain bread, brown rice, and whole-wheat pasta (they're digested more slowly and don't lead to that skin-sabotaging insulin spike). 

Fish is a great source of essential fatty acids (EFAs) like omega-3 and omega-6, which reduce inflammation in the body. EFAs are also found in almonds, hazelnuts, and flaxseed. Have smoked salmon for breakfast, eat tuna-fish sandwiches for lunch, and swap hamburgers for salmon burgers. If fish isn't your thing, make a handful of almonds your afternoon snack. 

And certain foods and beverages, such as spices, cured meats, MSG, and alcohol (particularly red wine), cause blood vessels to dilate, bringing on facial redness. If you tend to redden easily, pay attention to which foods bring it on, since people have different triggers. If spicy foods get you, order Thai without the curry and steer clear of wasabi when you go for sushi. If you flush after a few drinks, cut back on the booze or at least pass on red wine.

A lot of women have dry, flaky skin because they don't consume enough fat. If you're getting fewer than 20 grams of fat a day (roughly 2 tablespoons of oil), your skin may not be able to lubricate itself and your body may not absorb enough vitamin A, which your skin needs to prevent premature aging. Sprinkle your salad with olive oil and toss in some avocados and nuts.

Healthy Eating Habits: Set Yourself Up For Success

These healthy eating habits will help you lose weight and keep it off. People who are successfully fit, they are successful not because of their good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest. To be a successful person, you must adopt the habits of success.

Think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change, to set yourself up for success. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Think of your diet in terms of color, freshness and variety, instead of being overly concerned whith counting calories or bothering with portion sizes, so it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. With time, your diet will become healthier and more delicious.

Make changes to your eating habits and start slow. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. Because trying to make your diet healthy overnight isn’t realistic or smart. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet is important. You don’t have to completely eliminate foods you enjoy and you don’t have to be perfect to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Water and exercise are important parts in your diet. Water helps flush our systems of waste products and toxins, but many people go through life dehydrated ant that causes tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. 

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.