What it Takes to Achieve a Normal Healthy Body Weight

Based on the information by WHO (World Health Organization), the worldwide obesity has tripled itself, since 1975, with 39% of adults aged 18 years or older are overweight and 13% are obese.The number doesn’t sound good, especially because so much is expected from the population comprised of this age group. Hence, there is a need for spreading awareness about maintaining a healthy body weight, right from the pre-adult age.

What is Considered as a Healthy Weight

A healthy weight is calculated as the Body Mass Index (BMI). It is a weight-for-height ratio, defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).

For adults, WHO defines following BMI specifications:

  • Adults with BMI greater than or equal to 25 are considered overweight.
  • And BMI greater than or equal to 30, are considered obese.

The Need for Maintaining a Healthy Weight

A healthy weight makes you confident and lowers the risk of many ailments such as heart disease, stroke, diabetes, arthritis, gallstones, asthma, cataracts, infertility, snoring, sleep apneaand high blood pressure, and different cancers.

In a study, it was revealed the most adults between the ages of 18 and 49 gain 1-2 pounds each year. Eating energy-dense food and minimum physical activity is the major contributing cause for this scenario. Other factors may include

  • Genes: People of the certain clan have an inherited predisposition to gain weight more easily than others. In such circumstances, it becomes even more important to keep a check over your diet’s nutritional quality and quantity. According to Sydney based Bariatric Surgeon Dr Jason Maani for these people, the weight loss surgery and Bariatric Surgery in Australia can bring desirable results in curbing the weight gain.
  • Physical inactivity: Comfort is omnipresent these days. In the absence of adequate physical activity, the healthy weight management is going out of scope. Try changing the general routine habits, to induce more movement in your muscles and joints. For instance, opt for public transport, cycling is even better; use stairs instead of a lift, walk briskly if you cannot take out time for a morning jog.
  • Sleep: Sleep has a direct link with the weight of a human body. People who get too little sleep tend to weigh more than those who get enough sleep. This is because:
    • People who are sleep-deprived may find themselves too tired to exercise, which results in a lesser number of burned calories.
    • They spend more time awake, hence they have more opportunities to eat.
    • Sleep-deprivation disrupts the balance of key hormone which is responsible to control appetite,this encourages late-sleepers to munch on mid-night treats.

The energy balance is important for maintaining a healthy weight.The Energy or calories ingested in form of food and drinks must be allowed to be used for bodily functions such as breathing, digesting, and you can increase its rate by being physically active. There is a simple math:

More energy IN than OUT over time = weight gain

More energy OUT than IN over time = weight loss

The whole idea is to maintain a balance of your energy IN and OUT; maybe not exactly everyday but over a long period. You can start by reducing your daily intake by 500 calories for weight loss. Be more focus on simpler solutions rather than extreme measures.