In order to achieve an optimal level of health, it is recommended to calculate your healthy weight using a tool for calculating the body mass index (BMI) as well as to know your waist.
To calculate your BMI, you must divide your weight in kilograms by your height in meters squared. Take the example of a person weighing 68 kg and measuring 1.65 meters:
Weight (kg) ÷ size (m) 2 = 68 kg ÷ (1.65 m) 2 = 24.97
So that person has a BMI of 25.
To calculate your waist, simply measure your abdomen at the hips with a tape measure.
Ask your health professional to help you determine your BMI and waist circumference.
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An optimal BMI should be between 18.5 and 24.9 if you have no other conditions influencing the outcome (for example, if you are pregnant). The waistline, meanwhile, should be around 80 cm for women and 94 cm for men.
Achieving and maintaining a healthy weight can benefit you in the long run. The benefits of a healthy weight include the following:
- reducing the risk of heart disease;
- reduced risk of stroke (stroke);
- reducing the risk of developing certain types of cancer;
- control of non-insulin-dependent diabetes;
- relief of tension in the back and joints;
- increase in energy level;
- optimization of immune function;
- reduced risk of osteoporosis;
- reduction of infertility risks;
- reduce the risk of anemia;
- better self-esteem;
- increased level of energy and well-being.
Here are some tips to help you maintain a healthy weight:
- Follow Canada’s Food Guide to Healthy Eating.
- Make informed food choices. Avoid foods that contain sugar, fat and lots of calories.
- Eat a lot of fruits and vegetables.
- Exercise at least 3 times a week. Walk rather than take your car whenever possible. Use the stairs instead of the elevator, etc.
- Introduce good lifestyle habits, such as drinking plenty of water, getting enough sleep, etc.
- Limit your alcohol consumption.
- Regularly assess your weight using a scale on a flat surface, preferably always at the same time of the day and without clothes.
When we know all the benefits of achieving a healthy weight, we understand the importance of implementing measures to counteract obesity in children and adolescents as well as in adults. If you think you have lost weight or are concerned about the effects of being overweight on your health, talk to your pharmacist or doctor. You can also use the expertise of other professionals, such as a nutritionist, to help you develop an action plan to maintain a healthy weight.