What A Healthy Weight Really Is And How You Can Track It

 

Hi, it’s Dr. Ryan Shelton…

 

With everyone around us talking about weight loss diets, detox programs and so many other ways to shed pounds, we could get sucked into the trend too. 

 

What matters more, is that you maintain the correct weight for you.

 

Why is it so important to maintain a healthy weight?

 

• According to a Harvard based study, most people gain 1-2 pounds each year between the ages of 18 and 49. This is why it becomes necessary to actively focus on maintaining our weight.

 

• Being underweight is bad for you because with less energy for your body to fully maintain and repair itself, it takes a toll on your immune system, making you susceptible to all kinds of diseases and increases the time to recover from it.

 

• In some cases, it is associated with malnutrition and can lead to anemia and vitamin deficiencies. You may notice that you feel fatigued frequently.

 

• Studies have also shown that women who are severely underweight are affected with certain hormonal deficiencies that lead to irritability, depression and anxiety.

 

• Osteoporosis is another health risk that can arise out of being underweight due to less vitamin D and calcium.

 

• Being overweight is linked to an equally long list of complications. Obesity or being overweight has been associated with developing heart disease, stroke, diabetes and high blood pressure.

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• You may be at a higher risk for osteoarthritis due to the extra weight on your joints which can further cause cartilage destruction.

 

• Being overweight has also shown to cause sleep apnea (leading to snoring) and other breathing difficulties.

 

• If you are losing or gaining too much weight too fast, there is a need for you to consult a physician soon.

 

Given all the reasons above, we realize the urgency of maintaining a healthy weight. Let’s have a look at one way to approach this.

 

The correct weight is a range and not an Absolute number!

 

The great part about being the correct weight is that it is entirely dependent on you and your body. 

 

A BMI chart is designed in a way to calculate the best range of weight for you, taking into consideration your height and weight and body shape.

 

1. BMI or Body Mass Index is a ratio that helps us understand if the weight that we are maintaining is good for us. It is calculated as: BMI = (weight (lb) ÷ height² (in)) * 703. 

 

On performing this calculation your BMI should be between 18.5 and 24.9. Anything under this means that you are underweight, and for anything over the scale, you are above the range of a normal weight.

 

2. The WHR or Waist to Hip Ratio: Doctors use the circumferences of your waist divided by that of your hip to understand if you are overweight. It is an indicator of your body fat and can help understand the risk of developing heart disease and diabetes due to being overweight.

 

For women, the risk for heart disease, stroke, and other health issues set in at a ratio of about 0.85, so that is often set as the cutoff for a "good" ratio. For men, a good ratio seems to be about 0.90.

 

Now that we know two easy indicators of a healthy weight, let’s make sure to work towards setting a realistic and more achievable standard for our health.

 

To everlasting health, 
Dr. Ryan Shelton, N.M.D.