What is a healthy weight for you?

You might feel like you want to or should lose some weight.  The question is, what is a healthy weight for you?  Look at the chart below and see where you are starting at.  

Fig 1

Now you have an IDEA of where you are and where you might want to strive to achieve.

If you are an adult, follow the directions in Fig 2 (below) to evaluate your weight in relation to your height, or Body Mass Index (BMI). Not all adults who have a BMI in the range labeled “healthy” are at their most healthy weight. For example, some may have lots of fat and little muscle. A BMI above the healthy range is less healthy for most people; but it may be fine if you have lots of muscle and little fat (if your not posing for bodybuilding ads, this probably isn't you). The further your BMI is above the healthy range, the higher your weight-related health risks.  If your BMI is above the healthy range, you may benefit from weight loss.

Fig 2: HOW TO EVALUATE YOUR WEIGHT (ADULTS)

1. Weigh yourself and have your height measured. Find your BMI in figure 1.(above) The higher your BMI category, the greater the risk for health problems.
2. Measure around your waist, just above your hip bones, while standing. Health risks increase as waist measurement increases, particularly if waist is greater than 35 inches for women or 40 inches for men. Excess abdominal fat may place you at greater risk of health problems, even if your BMI is about right.

The higher your BMI and waist measurement, the more you are likely to benefit from weight loss.

NOTE: Weight loss is usually not advisable for pregnant women. Aim for a healthy weight, (be sensible, the longer into the pregnancy, the higher your weight will be.  You are not ‘overweight’ if you are carrying around another being) and eat as many vegetables as you like. 

IF YOU NEED TO LOSE WEIGHT, DO SO GRADUALLY

If you are overweight, loss of 5 to 15 percent of your body weight may improve your health, ability to function, and quality of life. Aim to lose about 10 percent of your weight over about 6 months. This would be 20 pounds of weight loss for someone who weighs 200 pounds. Loss of 1/2 to 2 pounds per week is usually safe. Even if you have regained weight in the past, it’s worthwhile to try again.  (I will be giving you ways to increase this loss dramatically, while eating lots of food.  It will be healthy, live food, not processed food, sugar, fat and animal products.  If you want to lose fat FAST, then you have to think outside of the norm)

 Extra credit reading: Dietary Guidelines for Americans, 2020-2025  

Advice for today

Aim for a healthy weight. If you are at a healthy weight, aim to avoid weight gain (and perhaps make the weight you have healthier). If you are already overweight, first aim to prevent further weight gain, and then lose weight to improve your health.

▲ Build a healthy base by eating vegetables, fruits, and grains (especially whole grains) with little added fat or sugar.

▲ Select sensible portion sizes. (coming this week, part 3)

▲ Get moving. Get regular physical activity to balance calories from the foods you eat. 

▲ Set a good example for children by practicing healthy eating habits and enjoying regular physical activities together.

▲ Keep in mind that even though heredity and the environment are important influences, your behaviors help determine your body weight. *

 * source: Dietary Guidelines for Americans, 2000

So, how many calories should you eat a day, and how many should you eat if you want to lose weight?

This article from Healthline has a simple calorie calculator in it to help with the above questions

How Many Calories Should You Eat Per Day to Lose Weight?

For those who are more articulate, this article from Forbes has a calorie calculator with added 'how long to lose the pounds addition.

Calorie Calculator To Maintain And Lose Weight

Mayo Clinic calorie calculator

Kids and teen BMI

To determine your kids or teens BMI, use the links below.  Its simple to read, understand and use.

KidsHealth.org 

And then there is the CDC.  Not quite so simple.  They seem to account for every detail. :)

CDC BMI for KIDS & TEENS

Stanford KIDS BMI Calculator

Fat food pyramid  (don't follow this pyramid)