Given the known association of obesity to health problems, one should be concerned about maintaining ideal weight. Excessive body fat is harmful to physical health and undermines self-esteem. An assessment of ideal body weight by age requires consideration of many factors.
Defining "Ideal" Weight
Perception of the "ideal" body weight often has more to do with a youthful appearance and physical attractiveness than optimum health. Women look to the fashion industry to set the standard for the perfect female body. Men build their body images around an ideal of athleticism and well-defined muscle mass. Shifting your focus to an individualized, health-based definition of ideal body weight forces you to look past the superficiality of society's ideal. The relationship of weight --- specifically, percentage of body fat --- to diseases such as diabetes, heart disease, osteoarthritis and high blood pressure helps you develop a personal definition of your perfect weight.
Body Mass Index
Body Mass Index --- BMI --- is a popular screening tool for adult men and women. BMI estimates body fat by dividing your current body weight in kilograms by your height in meters squared. Utilizing BMI calculators and tables can help to determine if you are considered underweight, normal, overweight or obese.
BMI has its limitations. The scale does not incorporate important factors such as genetics, body type, body composition and age in categorizing weight ranges. In its Student Nutrition and Body Awareness Campaign, nutritionists at the University of California at Los Angeles emphasize that BMI assesses weight status, not health, and falls short in addressing the physical diversity of populations.
Waist Circumference and Waist-Hip Ratio
As the body ages, the percentage of fat increases while muscle mass decreases. For this reason, BMI may not be the best assessment tool for determining ideal weight in individuals 75 years of age and older. A 2006 research study comparing BMI, waist measurement and waist-hip ratio, or WHR, to mortality proved that WHR is more reliable in assessing the ideal weight for older age groups. (reference 3)
Waist measurement is a basic determinant of weight status. Fat concentration around the middle increases your risk of health problems and is greatest with a waist circumference of 35 inches and above for women and 40 inches and above for men.
According to Medical News Today, WHR is a good tool for assessing ideal body weight and your risk of health conditions such as cardiovascular disease, some cancers and diabetes. WHR is a simple assessment: divide your weight measurement by your hip measurement. If you are male and your WHR is 1 or higher, your risk of developing serious health problems is significant. If you are female, a WHR of 0.9 indicates that you are in a high risk category.
Calculating Body Fat
Percentage of body fat is another factor for consideration in determining your ideal weight. There are several tools for estimating your body fat percentage such as online calculators, hand-held monitors and weight scales with this feature. Additionally, underwater weighing and dual energy X-ray absorptiometry, or DXA, are direct measurement methods. Vanderbilt University bases its recommendations for ideal body fat percentages based on American College of Sports Medicine guidelines. According to the school's Health Plus website, the ideal body fat percentage for women in their 20s is 16 to 24 and increases to 22 to 33 for women age 60 or older. Likewise, the ideal body fat percentage for men in their 20s is 7 to 17 and increases to 17 to 25 at 60 years and older.
Other Considersations.
Every human body is unique. No single method is fool-proof for assessing your ideal weight. Age is certainly a major consideration as bone-thinning, loss of muscle mass, a slowing metabolism and changes in body composition occur in later life. The National Heart, Lung and Blood Institute advocates a three-fold process for assessing your ideal weight. This includes calculating your BMI, measuring your waist circumference and examining risk factors that impact health in addition to obesity: high blood pressure, high cholesterol, high triglycerides, high blood sugar, a family history of heart disease, sedentary lifestyle and cigarette smoking.
References
- UCLA SNAC: Weight Management
- National Heart, Lung and Blood Institute: Aim for a Healthy Weight
- Science Daily: Waist-Hip Ratio Should Replace Body Mass Index As Indicator Of Mortality Risk In Older People
- Medical News Today: What Is My Ideal Weight? How Much Should I Weigh?
- Centers for Disease Control and Prevention: Healthy Weight
- Vanderbilt University Health Plus: Body Fat Percentage
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