Weight issues can have severe effects on both physical and mental wellbeing. Although there is no one-size-fits-all ideal weight range, it does promote optimal physical and mental wellbeing.
When it comes to determining your ideal weight, there are several methods you can use. Body mass index (BMI) and waist circumference are two popular choices; however, each has its limitations.
Height
Height is a body measurement usually expressed in feet and inches (ft + in) in the United States and centimeters (cm) elsewhere. It serves as the basic unit of body size and can be used to estimate weight through a BMI calculation.
Height is not only a measure of physical dimensions, but it’s also linked to health and wellbeing. Its influence is exerted through genetics, diet, exercise routines and sleep patterns.
Genetics account for 60 to 80 percent of height differences between individuals. Environmental influences – mostly nutrition – make up 20 to 40% of this variance.
Weight
No matter the state of nutrition and exercise technology, a person’s weight remains an intangible, unpredictable variable that makes it difficult to accurately track. In addition to standard weight gain or loss, a person’s overall physical condition is affected by genes, eating habits, exercise level, metabolism, hormones and other elements. Therefore, attaining one’s ideal body weight can be a challenging goal that requires thoughtful planning and discipline. Fortunately, there are various tools and calculators available to assist in the journey towards good health. You can even find a mobile app that will give you a customized weight-loss program tailored to your individual needs and fitness level. The key is taking advantage of every chance to enhance your health and well-being – take advice from professionals and make informed choices regarding food, drink and activity.
Body Fat
Body fat percentages differ based on gender and age, though having a healthy amount of body fat is considered essential for good health and has been linked with lower risks of diabetes, heart and circulation disease, cancer and other serious illnesses.
Measureing body fat can be done through various methods, such as Dual-Energy X-ray Absorptiometry (DEXA), air-displacement plethysmography and hydrostatic weighing. Unfortunately, these techniques tend to be expensive and time-consuming.
Although they cannot replace a visit to your doctor, body fat percentage calculators offer an accurate starting point. All that is required for use is some common tools like measuring tape or using a high quality skinfold caliper, though these estimates should never replace professional advice.
Muscle
Muscle is a connective tissue that produces force and motion – essential for life. It also regulates your heartbeat, digestion, vision and temperature.
Muscle mass is determined by many factors, such as age, height, weight and sexual behavior. Ideally, men should aim for a muscle-to-fat ratio between 70-75% while women aim for 70-85%.
Maintaining adequate lean muscle mass can help regulate blood sugar, improve sleep quality and boost energy levels. But to achieve and sustain muscle mass requires good nutrition as well as regular physical activity.
To accurately measure your skeletal muscle mass, weigh yourself. This noninvasive measurement technique relies on your height and weight for a cost-effective price point.