When you think of the phrase "ideal body weight," do you think of the number, size, or shape that you believe is your body's ideal? Your body's ideal healthy weight is determined in part by genetics and in part by nutrition, but it often has little to do with your mental image. Striving to reach your ideal body weight can be beneficial to your health, as long as your goals are realistic and healthy.
Calculate Your Ideal Weight
Your family physician can give you details about what your healthy body weight is, and BMI charts can show you quickly how your health measures up. The National Institutes of Health (NIH) defines BMI, or body mass index, as a measurement of your weight compared with your height and can be used to assess your risk for weight-related health problems. If your BMI is between 18.5 and 24.9, you are within your healthy range.
Ideal Weight Vs. Healthy Weight
If your BMI is within the healthy range, but you think you are not reaching your ideal body image, then be sure your perspective of health is correct. The American Dietetic Association cautions against developing an unrealistic body image based on movies and magazine covers, and it suggests overcoming a poor self image by embracing the natural shape of your body. It also encourages balancing your diet by consuming a wide variety of foods from each food group, including lean meats, low-fat dairy and a variety of fresh produce.
Balance of Calories
The CDC says a diet focused on food groups such as carbohydrates or fats can cause you to miss the bigger picture, which is the balance of calories. Weight gain and loss depend more on how many calories you consume compared with how many calories you expend in your daily activity and in exercise. If you consume more calories than you use, you will gain weight. Conversely, if you consume fewer calories than you burn, you will lose weight. If you want to lose weight to reach your ideal or healthy body weight, you will need to consume fewer calories or burn more calories.
Eat to Lose Weight
Changing your calorie intake takes focus, but it can have great rewards. MedlinePlus recommends balancing your diet by consuming meat at only one meal per day and by increasing your overall fruit and vegetable intake. Avoid fried foods, except on very rare occasions, and cut down on your salt intake. The American Dietetic Association recommends getting plenty of fiber from whole grains and consuming low-fat dairy to continue getting ever-important calcium for bone health.
Weight Maintenance
In addition to controlling calorie intake, you can also increase the number of calories you burn by increasing your exercise level gradually. The Centers for Disease Control and Prevention recommends getting two to three hours of exercise per week, including brisk walking or other aerobic activity, plus strength training. The added benefits of exercise include toning muscles and strengthening bones, further protecting them from developing osteoporosis.
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