The ideal weight is above all a question of feeling. Designates a weight with which you feel good, and which does not represent a danger to health.
Let’s be clear, there is no such thing as an “ideal” weight for a given height. According to medical criteria, weight is considered “normal” or “ideal” when the body mass index (BMI) of a man or a woman is included. between 18.5 kg / m² and 25 kg / m².
This range makes it possible to take into account the morphology, sex, and age of each person. For example, if you are 1.60 m tall, you can weigh 48 to 63 kilos and be considered a person of “normal” build.
How do I know if I have reached my healthy weight?
Beyond the aesthetic aspect and the injunctions to thinness, if your BMI slightly exceeds the threshold of “normality”, do not forget that “healthy weight” can be achieved and maintained over the long term without excessive deprivation. A varied and balanced diet, associated with sufficient physical exercise allows one to keep it.
Note: according to the ESTEBAN study (Health Study on the Environment, Biosurveillance, Physical Activity, and Nutrition) conducted in 2015 by Public Health France (source 1), the average Body Mass Index of French adults is 25.8 kg / m². Or a BMI slightly above the “norm”.
Reminder: how to interpret your BMI?
BMI can be calculated on your own, or at a doctor’s office. The World Health Organization (WHO) defines several alert thresholds:
- below 18.4 kg / m², we consider that the person is thin,
- between 18.5 and 24.9 kg / m², we consider that the person has a “normal” build,
- between 25 and 29.9 kg / m², the person is considered to be overweight,
- between 30 to 34.9 kg / m², the person is considered to be moderately obese,
- between 35 and 39.9 kg / m², the person is considered to be severely obese,
- above 40 kg / m², the person is considered to be morbidly obese.
Eat your fill, to maintain an “ideal” weight
There are recommended energy intakes, however these figures are only averages. the energy requirement varies by gender (more muscular, men consume more calories), of age (after 40 years, we burn a little less), physical expenses, and genetics.
Instead of counting calories, it’s easier tolisten to feelings of hunger and satiety. When we eat at more or less regular times, the body knows what it needs to keep going from meal to meal.
At the start of a meal, you are hungry, the food looks delicious. Little by little, the food becomes worse, it is the sign that we are full, and that you have to stop eating… until the next craving. Try !
Move more, to keep your weight in shape
Activating allows more gluttony! During an effort, we burn extra calories. But above all, by practicing a sport regularly, we increase our muscle mass, and at the same time, our energy needs (we burn more, even at rest).
The National Health Nutrition Program (PNNS) recommends the practice ofat least 30 minutes of moderate physical activity (for example, walking briskly) per day, to stay in good health. Obesity specialists indicate that to have an impact on weight, the effective dose is closer to an hour.
If you start a sports activity, don’t expect dramatic weight loss. On the other hand, you will quickly have encouraging results on the silhouette, which is refined and toned.
Lose pounds to reach your healthy weight
The French began to gain weight from the 1990s. Although this change in weight has been less clear in recent years, 54% of men and 44% of women remain overweight or obese (BMI over 25) – (source 1). However, statistically, the more overweight we are, the more we risk developing or worsening pathologies such as diabetes, hypertension, or hypercholesterolemia.
If your health warrants it, it is legitimate to embark on a food rebalancing. Start by drinking less alcoholic or sugary drinks, cooking more at home to eat less fat, stop snacking, and consume more fruits and vegetables. Corn do not impose a strict or unbalanced diet on yourself, at the risk of a “yo-yo” effect. Prefer personalized advice from a dietitian or nutritionist.