A low risk of weight-related diseases and health issues is associated with maintaining a healthy weight. Although population-level guidelines have been developed for healthy weight, the range of a person’s healthy weight will vary and depend on factors such as age, sex, genetics, body frame, existing medical history, lifestyle habits, and weight as a young adult.
A healthy weight refers to the weight range that is considered appropriate for an individual’s height, body composition, and overall health. It is typically determined using various measurements and assessments, such as body mass index (BMI), waist circumference, and body fat percentage.
Measurements & assessments used to determine Healthy Weight
1. BMI Index
Healthcare professionals commonly use BMI as a tool to assess weight status. They calculate it by dividing a person’s weight in kilograms by the square of their height in meters. The resulting number allows for classification into categories like underweight, normal weight, overweight, and obese. Nevertheless, it’s crucial to recognize that BMI serves as a general guideline and may not provide accurate assessments for everyone, particularly athletes or individuals with higher muscle mass.
How to determine BMI?
Interpreting the BMI number
The World Health Organization defines a
“normal” weight as a BMI of 18.5 to 24.9,
“overweight or pre-obesity” as a BMI of 25.0 to 29.9,
“obesity” as a BMI of 30 or higher.
It further classifies levels of obesity as Class I (BMI 30.0 to 34.9), Class II (BMI 35.0 to 39.9), and Class III (BMI 40 or higher).
2. Waist Circumference
Some researchers regard waist circumference as a superior measure of unhealthy body fat compared to BMI since it specifically targets visceral abdominal fat. Visceral fat is linked to metabolic issues, inflammation, and insulin resistance.
Waist circumference serves as a reliable predictor of disease risk and early mortality, offering a more comprehensive understanding of health compared to simply monitoring total weight. Even if overall weight remains constant, an expanding waistline can indicate an accumulation of abdominal fat. This increase can act as a crucial “warning sign,” prompting further investigation into potentially unhealthy lifestyle habits. In individuals who are not classified as overweight, a progressive enlargement of the waist over time may be an even more significant indication of heightened health risks compared to BMI alone.
How to measure & interpret waist size
To measure your waist circumference accurately, follow these steps:
- Wear thin clothing or no clothing.
- Stand up straight and wrap a flexible measuring tape around your midsection.
- Lay the tape flat, ensuring it crosses your navel (belly button).
- Make sure the tape is snug but not excessively tight around your waist.
- Inhale and exhale regularly during the measurement; avoid holding your breath.
- Read the measurement from the tape.
- For consistency, repeat the measurement 2-3 times to ensure an accurate reading.
An expert panel convened by the National Institutes of Health has determined that men with a waist size larger than 40 inches(101,6cm) and women with a waist size larger than 35 inches( 88,9cm) face heightened risks of developing heart disease, cancer, or other chronic diseases.
3. Waist-to-Hip Ratio
Similar to waist circumference, healthcare professionals utilize the waist-to-hip ratio (WHR) to assess abdominal obesity.
It’s calculated by measuring the waist and the hip (at the widest diameter of the buttocks), and then dividing the waist by the hip measurement.
The waist-to-hip ratio (WHR) is an affordable and straightforward tool to use, and it serves as a reliable predictor of disease risk and early mortality. Some researchers argue that WHR might provide a more comprehensive assessment of risk compared to waist circumference alone, as waist size can vary depending on body frame size. However, a large-scale study discovered that both waist circumference and WHR are equally effective in predicting the risk of mortality from heart disease, cancer, or any cause.
The World Health Organization has identified that the cut-off points used to determine health risks can differ based on ethnicity. For instance, Asians tend to exhibit increased metabolic risks when they have higher body fat levels at a lower BMI. As a result, the recommended cut-off value for a healthy waist-to-hip ratio (WHR) in Asian women is 0.80 or less, in contrast to 0.85 or less for Caucasian women.
How to measure and interpret WHR
To measure the waist-to-hip ratio (WHR), stand up straight and adhere to the instructions for measuring waist circumference. Then, proceed to wrap the tape measure around the widest part of the buttocks. Divide the waist size by the hip size. According to the World Health Organization (WHO), a WHR exceeding 0.90 indicates abdominal obesity in men, while a WHR exceeding 0.85 indicates abdominal obesity in women.
Reasons to maintain a healthy weight:
There are several reasons why it is generally recommended for individuals to maintain a healthy weight and not be overweight. It is crucial to understand that the term “overweight” indicates an excess of body weight in relation to what is considered healthy for a particular height, whereas “obesity” denotes a more significant degree of excess weight.
Health risks:
Being overweight or obese increases the risk of developing various health conditions, including heart disease, high blood pressure, type 2 diabetes, certain types of cancer, sleep apnoea, and joint problems. These conditions can significantly impact quality of life and increase the likelihood of premature death.
Cardiovascular Health:
Excess weight places additional strain on the heart and circulatory system, leading to an increased risk of heart disease and stroke. Maintaining a healthy weight helps reduce this strain and lowers the risk of cardiovascular problems.
Diabetes prevention:
Obesity is a major risk factor for developing type 2 diabetes. Maintaining a healthy weight, along with a balanced diet and regular exercise, can help prevent or manage this chronic condition.
Joint Health:
Carrying excess weight puts extra stress on the joints, particularly the knees and hips. This can contribute to joint pain, arthritis, and reduced mobility. Maintaining a healthy weight helps alleviate pressure on the joints and reduces the risk of these conditions.
Mental and Emotional Well-being:
Overweight individuals may experience reduced self-esteem, body image issues, and depression due to societal stigma and negative perceptions associated with weight. Achieving and maintaining a healthy weight can positively impact mental and emotional well-being.
Overall Quality of Life
Carrying excess weight can limit physical activity, decrease energy levels, and hinder overall mobility. By maintaining a healthy weight, individuals can enjoy a better quality of life, increased energy, improved mobility, and a greater ability to engage in activities they enjoy.
It’s important to remember that achieving and maintaining a healthy weight is a complex process that involves multiple factors such as diet, exercise, genetics, and overall lifestyle. It is always advisable to consult with healthcare professionals or registered dietitians for personalized guidance and support in managing weight.
Sources:
https://www.webmd.com/diet/rapid-weight-loss