You can assess your body weight using the Body Mass Index (BMI). The BMI can tell you whether you have a high or low risk of developing health problems. The BMI is a formula to assess your body weight relative to height. It is a useful, indirect measure of body composition because it correlates highly with body fat in most people.

Your BMI is calculated as weight divided by height squared where

BMI = Weight (in kilograms) / Height (in meters) X height (in meters)

Your If your BMI is between 18.5 to less than 25, than you have a normal body weight. For example, a female that is 1.5 metres. Weighing 53 kg would have a

BMI  :53/(1.5 x 1.5) = 23.5 kg/m2( Normal Body Weight)

Why is it important to maintain a healthy body weight?

Body weight is a major influence of health throughout life. Maintaining a normal body weight can lower your risks from any common diseases and also other chronic diseases. Obese and overweight people are more prone to illnesses and conditions such as diabetes, hypertension, heart diseases, gall bladder diseases and osteoarthritis. Obesity may influence the risk of cancers of the colon, rectum, prostate, gall bladder, cervix, endometrium and ovary. Obesity also affects mobility, physical endurance and other functional measures. Obese people may also have low self esteem.

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How to maintain a healthy body weight?

Healthy and practical tips to gain weight :

1.Plan ahead for extra meals
The key to gaining weight is take in more calories than you need. These mean that you may need to eat more food.
2.Smart snacking Smart snacking plays an important role in gaining weight. In addition to larger meals, snacks are usually necessary to adequately increase the energy intake. Choose snacks that add calories, vitamins and minerals. For example add cheese or peanut butter to cream crackers.
3.Choose foods high in calories
Take high energy diet for weight gain. Choose foods or menu according to the Standard Food Pyramid and allow extra portions, for example an extra plate of rice. An underweight person must be frequently encouraged to eat, even when not hungry.
4.Avoid skipping meals
Main meals such as breakfast, lunch and dinner should not be missed and healthy snacks are encouraged.
5.How do you start
Begin by choosing calorie-rich foods from each group of the Food Pyramid. Fats, oils and sweets should be taken in moderation. Incorporating extra calories into everyday meals can make eating a creative and flavorful experience. For example choose high calories beverages, add cheese and salad dressings to sandwiches.
6.Aim for gradual weight gain
7.Check your daily energy requirement to determine how much energy you need to increase weight.

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