Defining Healthy Body Weight

Study Notes

Healthy body weight is a weight that is associated with the lowest risk of chronic diseases, such as diabetes, heart disease, and certain types of cancer.
It is typically measured by body mass index (BMI), which is calculated by dividing weight in kilograms by the square of height in meters (kg/m²).

Genetics: Genetic factors can affect metabolism, hunger, and satiety hormones, making it easier or harder to maintain a healthy weight.
Diet: Consuming a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help maintain a healthy weight.
Physical activity: Regular physical activity can help burn calories and maintain muscle mass.
Lifestyle: Sedentary lifestyle, lack of sleep, and stress can contribute to weight gain and obesity.

Underweight:
- Osteoporosis
- Weakened immune system
- Hair loss
Overweight/Obese:
- Type 2 diabetes
- Heart disease
- Certain types of cancer
- Joint problems

Set realistic goals: Aim for a sustainable weight loss of 0.5-1 kg per week.
Eat a balanced diet: Focus on whole, unprocessed foods, and limit sugary drinks and saturated fats.
Stay hydrated: Drink plenty of water throughout the day.
Be active: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Get enough sleep: Aim for 7-9 hours of sleep per night.
Manage stress: Engage in stress-reducing activities, such as yoga or meditation.

Healthy body weight is associated with the lowest risk of chronic diseases, such as diabetes, heart disease, and certain types of cancer.
Body mass index (BMI) is used to measure healthy body weight, calculated by dividing weight in kilograms by the square of height in meters (kg/m²).

Genetic factors influence metabolism, hunger, and satiety hormones, making it easier or harder to maintain a healthy weight.
A balanced diet with fruits, vegetables, whole grains, and lean protein helps maintain a healthy weight.
Regular physical activity burns calories and maintains muscle mass.
Sedentary lifestyle, lack of sleep, and stress contribute to weight gain and obesity.

Underweight individuals are at risk of:
- Osteoporosis
- Weakened immune system
- Hair loss
Overweight/obese individuals are at risk of:
- Type 2 diabetes
- Heart disease
- Certain types of cancer
- Joint problems

Set realistic goals, aiming for a sustainable weight loss of 0.5-1 kg per week.
Focus on whole, unprocessed foods, and limit sugary drinks and saturated fats.
Drink plenty of water throughout the day to stay hydrated.
Engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Aim for 7-9 hours of sleep per night to support overall health.
Manage stress through stress-reducing activities, such as yoga or meditation.