What is a Healthy Weight?
In the United States, maintaining a healthy weight is a challenge many face. With 1 in 3 Americans experiencing obesity, this chronic condition poses significant health risks, leading to other serious medical issues. So, what constitutes a healthy weight, and how can you achieve and maintain it effectively?
Calculating Your Healthy Weight: Body Mass Index (BMI)
One of the most common tools for determining if you are within a healthy weight range is the Body Mass Index (BMI). You can easily calculate your BMI using the BMI calculator on the CDC website. Here's how BMI categories break down:
Obesity: BMI of 30.0 or above
Overweight: BMI of 25.0 to 29.9
Normal weight: BMI of 18.5 to 24.9
Underweight: BMI under 18.5
Measuring Your Waist for Health Risks
Another effective way to gauge your weight-related health risks is by measuring your waist. Abdominal fat is linked to increased risks of metabolic and cardiovascular diseases. Here are the guidelines:
Men: Waist circumference should be no more than 40 inches
Women (non-pregnant): Waist circumference should be no more than 35 inches
To measure your waist accurately:
Stand up straight.
Wrap a measuring tape around your waist, just above your hip bones.
Ensure the tape is snug but not pressing into your skin.
Breathe out and measure your waist.
Achieving a Healthy Weight
Achieving and maintaining a healthy weight involves making long-term behavioral changes. Key factors include:
Diet: Focus on eating more fruits, vegetables, lean proteins, and fiber. Limit intake of salt, sugar, and fats. Be mindful of portion sizes and aim for a balanced, nutritious diet.
Exercise: Incorporate at least 2.5 hours of aerobic exercise (like brisk walking) each week, along with muscle-strengthening activities at least twice a week. Increase daily physical activity by making small changes, like taking the stairs or walking more frequently.
Sustainable weight loss should be gradual. Aim to lose 1-2 pounds per week. This can be achieved by reducing your calorie intake by 500-1,000 calories per day. For most women, this means consuming up to 1,500 calories daily, and for men, up to 1,800 calories. Transform the idea of "dieting" into making healthier lifestyle choices. Engage in activities that you enjoy and that can include family and friends. Join support groups, fitness centers, or engage in recreational activities that promote physical fitness and well-being.
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