How to maintain an ideal body weight
7th April, 2020
Everyone wants to be fit. The difficulty is in knowing what each person’s ideal weight is, how to reach it, and how to then maintain it over the years.
The success of this venture lies not in being on a permanent diet, but in leading a healthy lifestyle, with proper eating habits which leave no room for unhealthy behaviour and which make you feel good about yourself, in shape and healthy.
What is the ideal weight?
The ideal weight is one that allows you to enjoy full health, with the best possible quality of life for the greatest number of years. Each individual’s ideal weight is determined by their sex, age, build and various factors such as their general state of health. Bone mass should also be taken into consideration, along with muscle and fat mass, and weight in water.
In any case, the term ‘ideal weight’ is rather subjective and doesn’t always follow strict parameters. It’s useless to try to be the same weight at 40 as you were at 25, or wear the same dress size as a model of your same height.
The factors that most influence your weight are, of course, diet and physical exercise.
There are many tables out there that recommend weight brackets according to height and build (thin, normal, sturdy), but to really calculate a healthy weight, the best formula is the one that calculates body mass.
This formula is as follows BMI= Body weight (kg) / height in metres squared.
In other words: If you are 165cm tall and weigh 58kg, your BMI= 58/ 165×165= 21.30.
What does it mean though?
Lower than 17: Extremely thin
From 18 to 20: Under weight
From 21 to 24: NORMAL WEIGHT OR HEALTHY
From 25 to 29: Over weight
Over 30: Obese (grade I, II or morbid)
Tips to maintain your ideal weight
To reach a normal or healthy weight, you must of course pay attention to your diet and also do regular physical exercise. But…how can you stay in shape once you’ve reached your goal?
- If you’ve gone on a diet to reach your ideal weight, remember which foods were the most recommended and which should be left for special occasions only. Basically, fresh food, fruit and veg will always be better for you, and fatty, salty or sweet foods no so much.
- Don’t ban any foods; you’ll only get terrible cravings for it. Try to just control consumption.
- Learn to compensate. If you’re going out for dinner, try to have just a salad and yoghurt for lunch, and make sure to have a small snack so that you’re not starving when you arrive. If you’ve had a large lunch, have a light dinner.
- Anytime you know you’ve eaten too much, try to up your exercise quota. Add in another run, go that bit further, or head out for another walk, besides your usual gym classes.
- Eat five times a day. This means you’re not starving when it comes to the main meal…causing you to overeat. You’ll also boost your metabolism.
- Always have breakfast and dinner. It’s important to maintain your weight, not skip meals and fast for longer.
- Drink more fluids. It worked when you were on the diet. And it works now too. This helps prevent water retention, flushing out toxins, improving your metabolism, and even hoodwinking those hunger pangs. 2 litres a day.
- Weigh yourself from time to time. Don’t overdo it – every 10 days or so is enough to keep an eye on things. This lets you check that you’re on track.
Reaching your ideal weight should not be a constant focus in your life. You should keep active and in shape, but it’s more important to feel good about yourself. Don’t forget that!