Reaching the right weight is the quest that many people pursue today. However, some individuals associate their ideal weight with a mere trend of physical beauty and not with the need for a healthier life.
Many people schedule their diets with unrealistic goals . On
certain occasions, diets do not give the results we want, either because of the
time in which we intend to lose weight or because the body characteristics are
far from the number of kilos we want to eliminate.
Planning the diet at an appropriate weight is a task that
requires honesty. To do this, you must research and inform yourself about the
healthy weight you should achieve, beyond the physical aspect. It is an aspect
that influences your health and that will prevent you from many diseases.
Extremes are bad
When we speak of adequate weight, we refer to a concept that
has nothing to do with beauty standards or aesthetic canons. Rather, we are
talking about the body weight you must have to reduce the risks of developing
or suffering from diseases.
We know, as the World Health Organization has reported, that
people who are overweight increase their chances of reducing their life
expectancy by contracting diseases. Cardiovascular problems, hypertension,
diabetes, cancer and sleep apnea are just a few examples, according to a study
published in the Bulletin du Cancer.
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What is your proper weight?
Anabel Aragón, head of Nutrition and Health at the Nestlé
company, explained to the health section of the EFE Agency that healthy weight
is defined by the optimal weight range that reduces the chances of suffering
from diseases such as diabetes, hypertension, arthritis, high cholesterol, etc.
In this step, it is essential to determine what the Body
Mass Index (BMI) is. With this term we mean the measure that will allow you to
discover if you are within the healthy values.
The World Health Organization (WHO) indicates that BMI helps
diagnose whether an individual is underweight, overweight, or obese . To
calculate the BMI there is a simple formula, you only need to know the height
and weight.
Therefore, you should only divide your weight, in kilos, by
your height raised to the frame, in meters. That is: BMI = weight (Kg) ÷
height² (m).
You are interested in reading: How to counteract obesity?
BMI ranges
The WHO proposed the following range to define if your
weight is healthy:
Low weight: less than 18.5 kg / m².
Normal weight: between 18.5 and 24.9 kg / m².
Overweight: between 25 and 29.9 kg / m ².
Grade 1 obesity: between 30 and 34.9 kg / m²
Grade 2 obesity: between 35 and 39.9 kg / m².
Third degree of obesity or morbid obesity: greater than 40
kg / m ².
Calcular el Índice de Masa Corporal.
According to these categories, you are in a suitable weight
when the BMI is between the values of 18.5 and 24.9 kg / m² . Indicators that
are above or below are associated with greater risks of suffering from health
complications.
In any case, this equation has certain limitations, as
stated by research published in Current Opinion in Clinical Nutrition and
Metabolic Care. This formula does not take into account the body compartments and
therefore the muscle mass of the subject. For this reason you can miss
pathologies such as sarcopenia.
Recommended kilocalories to program your diet
Using this BMI formula, you can plan your diet to achieve a
suitable weight. That said, we remind you that kilocalories are defined as the
units of measurement that allow us to identify the energy provided by food .
Anabel Aragón affirms that women should not exceed 2,000
kilocalories a day, while men should consume 2,500 daily. He indicated that
these values vary according to the characteristics of each individual.
On the other hand, he clarified that athletes must have a
higher energy consumption . Possibly between 15 and 30%. Be that as it may, it
is important that people have the advice of a professional, who helps them
prepare a plan according to the characteristics of their body.
Also read: Know the
list of most recommended fruits for your diet
Read labels to control energy intake
Finally, the specialist recommended reading the labels on
the containers . To find out the contribution of each food, he advised that
"we look very closely at the nutritional information on the label and the
portions on the container."
The labels indicate the amounts of calories that a product contributes to the diet for each unit , portion or for each 100 grams of consumption. Perhaps on many occasions this information is not clear, for this reason he warned the following:
Fruits, vegetables, greens and vegetables provide very few
calories because they are made up of large amounts of water.
Fats and oils add up to twice the calories of carbohydrates
and proteins.
At the same time, it may be advisable to reduce the consumption
of simple sugars. These ingredients have been shown to increase the risk of
developing overweight.
Maintain an adequate weight to improve health
Remember that having an adequate weight will allow you to
remain healthy and extend your life expectancy. Starting with the BMI, program
the diet to reach the appropriate weight.
However, keep in mind that on this path there are other tips that go beyond food . Reaching a suitable weight also requires exercise and adequate rest. If in doubt, consult a specialist in this area.
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