Defining Healthy Body Weight

Defining Healthy Body Weight

• 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).

BMI Categories

• Underweight: BMI < 18.5
• Normal weight: BMI = 18.5-24.9
• Overweight: BMI = 25-29.9
• Obese: BMI ≥ 30

Factors Affecting Healthy Body Weight

• 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.

Health Risks of Unhealthy Weight

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

Achieving and Maintaining a Healthy Body Weight

• 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.

Defining Healthy Body Weight

• 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).

BMI Categories

• Underweight: BMI < 18.5
• Normal weight: BMI = 18.5-24.9
• Overweight: BMI = 25-29.9
• Obese: BMI ≥ 30

Factors Affecting Healthy Body Weight

• 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.

Health Risks of Unhealthy Weight

• 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

Achieving and Maintaining a Healthy Body Weight

• 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.