Do you Have Healthy Body Weight?
Nearly one over six of the world population is having overweight issue according to the World Health Organization. So, it is important for us to know whether we have a healthy body weight range.
Below are 2 standards we can use to know if we are in the healthy body weight range.
- Body Mass Index (BMI)
In general, healthy body weight can be defined as a body mass index (BMI) equal to or greater than 18.5 and less than 22.9 among all people aged 21 or over.
Height (m) x Height (m)
- Below is the World Health Organization guidelines for adults body weight classification:
Classification of BMI:
- Underweight: Below 18.5
- Healthy body Weight: 18.5 – 22.9
- Overweight: 23.0 – 27.4
- Obese: 27.5 and above
For example, the BMI of a female with height of 167cm and weight of 60kg is 21.51. This is under a healthy body weight range.
Know your Ideal Body Weight
You might get your ideal weight through the below equation:
Female: (Height (cm) – 70) x 0.6
Male: (Height (cm) – 80) x 0.7
- Normal Weight: 10% higher than ideal body weight
- Overweight: 10% to 20% higher than ideal body weight
- Obese: more than 20% higher than ideal body weight
2 Natural Ways In Boosting Metabolism
The key to any successful weight loss program is boosting your metabolism, which is your body fat internal burning mechanism.
- Boosting Metabolism through Exercises
There are two types of exercises that can help in boosting metabolism: Aerobic and strength exercise.
Aerobic or cardio exercise is one of the exercises that can help in boosting your metabolism. But more important is it helps forming a good base for a healthy lifestyle. In a long run, doing aerobic exercise regularly will strengthen your heart, lungs, and improve the whole cardiovascular system and thus reduce the risk for chronic deceases such as diabetes, high blood pressure etc.
Strength exercise or weight training is the most important exercise in helping boosting metabolism. The reason is simple. We can build lean muscle through strength exercise. Recent study shown that 1kg of lean muscle in your body can burn 16 to 23 calories, while 1kg of body fat can burn only 1 to 1.4 calories. By increasing 3kg of lean muscle in your body, we can have extra 60 calories burned daily or 21900 calories burned in a year. This means your body weight can be reduced by 2.8kg in a year time by just increasing your lean muscle by 3kg. Isn’t it wonderful?
- Include Protein at Every Meal
We usually eat food that rich in protein, carbohydrate or fat daily. Protein has the highest thermogenic effect among three of them, followed by carbohydrate and fat. Studies showed that it took as much as 30% of the calorie value of protein to break down to acid amino, while it took only 2% of the calorie value of fat to break down to fatty acids. This means for 100 calories protein we consume, 30 calories are used to break down protein molecule, leaving only 70 calories for body usage. This is the reason why protein can help boosting metabolism and burning more calories, as it takes more energy to be digested than other food.