Normal Healthy Weight - What is My Ideal Size?

What is a normal healthy weight for you? If you are wondering what your ideal weight is, you might find it confusing. Finding a number that is consistent across all height and weight charts is hard to find. However, there are three important indices for determining if you are at a healthy weight and size: waist size, waist-to-hip ratio and body mass index (BMI).

Waist Size And Its Role In Fitness

A great indicator of health can be gauged by your waist size! Using a soft measuring tape, wrap the tape around your waist just across your belly button. In this case you should suck in, so that muscle is out of the way and does not get measured). The rule of thumb is that your waist size (in inches) should be half your height (in inches). For example, if you are 5'4", that equals 64 inches. Half of 64 is 32, so your waist size should be 32 inches or less.

There are two types of fat, subcutaneous and visceral. The visceral fat (belly fat) is the most dangerous because it releases inflammatory molecules that are linked to many diseases. Excess belly fat puts you at risk for diabetes, stroke, heart disease and some types of cancer.

Waist-To-Hip Ratio

Along with your waist size, your waist-to-hip ratio is important as well. In general, people with "apple-shaped" bodies (those with more weight around the mid-section) have a higher risk for many serious diseases than those with "pear-shaped" bodies (those who have more weight around the hips).

To assess your waist-to-hip ratio, you will need two measurements. For your waist measurement, wrap the tape measure around your waist, just above your belly button (the smallest part). The second measurement is your hip size. For this measurement, place the tape measure around your hips at the widest part of your buttocks. Once you have both your waist and hip measurements, input your details into one of the many online calculators. You will then get a number and a description of whether your ratio is healthy.

What Is BMI And Why Is It Important?

Body mass index is simply a measure of body fat based on your weight and height. It is easy to calculate your BMI by using one of the many BMI calculators online. Simply input your weight, height and gender and the calculator will return a number. The number you receive is your BMI and can be used to determine which category you are in:

• Underweight = less than 18.5
• Normal weight = 18.5 to 24.9
• Overweight = 25 - 29.9
• Obese = 30 or greater

Obviously, you would like to maintain a normal healthy weight, based on your body mass index.

What If I Am Overweight Or Obese?

If you have weight to lose, there are many excellent diet programs available. Choose one that fits in with your lifestyle and routine to ensure that you will maintain it long-term. A good plan contains well-balanced meals, portion control, an exercise regimen and encourages adequate water intake. Select a plan that feels right to you and you will be on your way to leading a healthier and more rewarding and productive life!