| Finding the ideal body weight |
Finding the ideal body weight
Over 60% of the adults in the United States today are considered overweight when their actual weight is compared to their ideal weight or body mass index. Being overweight increases your risk of developing diseases, including heart disease, diabetes, osteoarthritis, gallbladder, gout, stroke and certain types of cancer. Losing as little as 5% of your body weight can actually decrease your risk of developing these conditions and improve your overall health.
Interestingly, individuals who are underweight can also have health conditions which negatively affect their overall health, such as heart problems, chronic fatigue and anemia. For individuals who are obsessed with weight loss they may also suffer from eating disorders and nutritional deficiencies that can be life-threatening. Individuals who are underweight because of medical conditions, such as treatment protocols for cancer or thyroid disorders, will also suffer from nutritional deficiencies and potentially experience long-term cardiac effects.
Establishing an ideal body weight is a little bit more complicated than looking at a chart and picking a number. For instance, the body mass index is established based on how much an individual weighs in relationship to how tall they are. An athlete will have a higher body mass index because they have a higher amount of lean body mass or lean muscle mass which weighs more than fat.
Establishing an ideal body weight starts with figuring out what size frame you are. Take your thumb and index finger and wrap it around your wrist. If your thumb and index finger overlap then you have a small frame, if they meet you have a medium frame and if they do not meet you have a large frame.
There are specific calculations which can now help you to determine your ideal body size incorporating your height, weight and gender. However, if these calculators are not at your disposal then there is a slightly more simple method of obtaining the same data. Use the calculation to obtain your body mass index.
BMI = (Weight in pounds/(height in inches)(height in inches)X 703
Most of the body mass index charts are based on individuals who have a small frame. For instance, a woman who is 5'4" tall should weigh between 108 and 132 pounds based on a body mass index charts. However using a calculator that also incorporates body frame size her ideal body weight ranges between 115 and 146 pounds.
Thus, using a straightforward body mass index charts men and women who are either medium framed or large frame can add five to 10 pounds to their ideal body weight in order to find one that is more appropriate for their size.
Body mass index considers the amount of bone, muscle and fat in the composition of your body and insurance companies use it as an indicator of how healthy you are. You should remember though that an ideal body weight is a general reference to use when you are setting goals. The healthy range for body mass index ranges between 18.5 and 24.9. Individuals at the higher range of normal should have more muscle and bone and not carry more fat. Those who are at higher ranges will also have higher risk for developing health problems.
While an ideal body weight would be "ideal" it may not be functional or achievable at this time. Individuals who must lose upwards of 15 pounds or more may find their ideal body weight is more negative reinforcement instead of a motivating factor. This means that individuals may perceive that they have so much weight to lose that it doesn't matter if they don't lose anything.
Instead, it is important to remember that even a 5% loss of weight can make a large difference in your health risk. It is important to ascertain your exact ideal body weight and set it as a goal to achieve without becoming overly distracted or disheartened by the amount of weight you may have to lose.
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