Today, there are so many contradictory dietary trends and medical studies that it is difficult to define what the word “healthy” means. If you are curious to find out the ideal weight based on height, just pay attention to body mass index or more popularly known as BMI (body mass index). BMI provides accurate results to find out the ideal weight. If your weight is a little too high, consult with your doctor to determine a diet pattern and arrange an exercise schedule so that your weight returns to normal.
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Question 1 of 6: What is the obesity limit based on my height?
Step 1. The best way to determine your ideal weight based on your height is to check your body mass index or BMI
This figure is obtained by dividing body weight in kilograms by height in square meters. The BMI number does not indicate body fat levels or metabolic ability, so it cannot be used as a reference for body health. However, this number can provide accurate results for figuring out your ideal weight.
BMI is simply the result of measuring body weight based on height. This method is not a reference for the quality of your health. A bodybuilder may have a high BMI, while a malnourished smoker may have a very low BMI. This does not mean that the bodybuilder is unhealthy, and vice versa
Step 2. Use the BMI calculator to find out if you are obese or overweight
Open your computer and look for a BMI calculator on a trusted website. Set the calculator to enter metric or imperial units, depending on which system you prefer. Enter your weight and height. After that, let the calculator work to calculate your BMI.
- The United States Centers for Disease Control and Prevention has an easy-to-use BMI calculator. You can access it here:
- If your BMI is 18.5 or lower, you are considered too thin.
- If your BMI is between 18.5 to 24.9, you are considered normal/healthy based on your height.
- If your BMI is between 25 and 29.9, you are overweight (not yet obese).
- If your BMI is 30 or higher, you are obese. A BMI above 40 is considered a condition of severe obesity.
Question 2 of 6: Do lean people live longer?
Step 1. This depends on how lean you are
However, you are likely to live longer if you have a normal BMI. One study from the New England Journal of Medicine analyzed data from 1.5 million Americans. Study results show that people with a normal BMI (20-24.9) tend to live longer, while people who are severely obese (BMI number higher than 40) have a 2.5 times greater risk of premature death.
BMI isn't the only thing that contributes to your age. If you want to live long and stay healthy, you have to pay attention to your diet and lifestyle. Eat more vegetables, eat less, exercise and don't smoke to stay healthy
Step 2. You can still live a long life even if you are a little overweight
There was shocking news a few years ago that said that people who are slightly overweight may live longer (about 6% longer). This is known as the “obesity paradox” among medical experts and there are various theories regarding the phenomenon. Even if the data shows that being slightly overweight is not a serious matter, it's best to keep your weight in check so that you still have a normal BMI.
- One possibility of the emergence of the obesity paradox is that people who are slightly overweight will survive longer when they lose weight due to disease.
- Alternatively, doctors tend to pay more attention to some of the risk factors in patients who are slightly overweight so that the patient's health problems can be treated more quickly.
Question 3 of 6: Is it safe if I am a little overweight?
Step 1. In general, you should have a normal weight
While being slightly overweight may not be a problem, most people will gain weight as they age. Thus, over time you may become obese if you allow excess weight conditions. Obesity increases the risk of heart disease, diabetes, and even cancer. If you are overweight, try to eat smaller portions and exercise regularly to get to your ideal weight.
Focus on building healthy habits to develop yourself in the long term. Once your BMI hits 18-24.9, your weight is ideal
Step 2. The cause of weight gain matters a lot
There is a big difference between a bodybuilder who is overweight due to the muscle in his biceps and an average person who is overweight due to belly fat. Visceral fat stored in the waist and abdomen is much more dangerous than fat in other parts of the body. Abdominal fat that accumulates increases the risk of various cardiovascular diseases and cancers.
Remember, the negative effects of being overweight can be eliminated. If you are overweight and manage to lose it, you will be fine
Question 4 of 6: How to tell the difference between being overweight from water and being overweight from fat?
Step 1. Most of your body weight comes from water
After bones, water is the heaviest substance in your body. If you start to lose weight or have a calorie deficit (i.e. burn more calories than you eat), most of the weight you lose comes from water weight. There's no way to tell the difference between water or fat weight if you're not losing weight.
Water weight is more easily retained in the body if you are obese. The good news is that water is easier to lose once you start losing a few pounds
Step 2. Drinking more water can help you lose weight
The more hydrated your body is, the more efficient your system will be at burning fat. In addition, drinking water will reduce hunger so that calorie intake can be reduced. Keeping your body hydrated can also speed up your metabolism, making it easier for you to lose weight.
A study shows that drinking 500 ml of water 3 times a day can help reduce weight
Question 5 of 6: Which is heavier, muscle or fat?
Step 1. Muscle is much denser than fat
This means that fat takes up more space than muscle, but 1 kg of muscle still weighs the same as 1 kg of fat. To say that muscle is "heavier" than fat is not quite right.
In other words, imagine how much space is occupied by 1 kg of cotton. After that, imagine the space occupied by 1 kg of iron. This is the difference between fat and muscle
Step 2. You still have to build muscle when you want to lose weight
Gaining "muscle weight" is a good thing if you want to be healthy, even if muscle is denser than fat. You can build muscle by exercising and doing activities, aka burning calories. If you can burn more calories than you take in by practicing a healthy diet and exercising, you can gradually lose weight. Don't think about building muscle just yet – losing weight is fine!
Burning more calories than you consume is known as a calorie deficit. The best way to lose weight is to have a healthy diet and exercise while maintaining a calorie deficit. After getting the ideal body weight, eat enough calories and exercise regularly to maintain that weight
Question 6 of 6: Is having a big muscular body unhealthy?
Step 1. Not really, although there haven't been many studies on it
As long as your BMI remains normal, you'll probably be fine despite building a very muscular build. Even if you do a lot of strength training until your BMI exceeds the normal limit, you are still considered healthy. The benefits of regular muscle training far outweigh the risks.
It's important to note that you shouldn't be too obsessed with building muscle. You have to focus on living a healthy life, not just building big muscles
Step 2. Talk to your doctor if you are starting to build muscle and are concerned about your weight
BMI figures alone are not enough to carry out an in-depth analysis. So, consult a doctor if you are worried that the muscles that are formed can interfere with your health. Only a medical professional can determine muscle overload in a person.
