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How much should I weigh?

What is a healthy weight?

The weight at which your body settles naturally owing to a nutritious diet, proper physical activity (3-4 times per week), and an active healthy lifestyle is most likely going to yeild a desired healthy body weight. Some people naturally have a high metabolism and being thin without having a healthy eating habit and healthy lifestyle doesn’t mean they are healthy. But a person who seems to be overweight can be healthy according to the Body Mass Index (BMI) chart. BMI chart is the perfect weight calculating tool that helps calculate your ideal weight based on your height. Measurements according to BMI chart can be misleading if you are a person with plenty of muscle mass (ie. athletes). Also, people with low muscle mass may also find the chart misleading. Checking the waist circumference is also highly essential in evaluating the risk of high visceral fat that also increases the risk of diseases. Waist circumference varies from male to female.

Men with waist circumference more than 40 inches and women with more than 35 inches are considered with unhealthy weight.

The height to weight ratio also varies from men to women. You can check your weight proportionate to your height using one of the many height to weight chart available online.

What is a healthy weight?

The calculation of weight using BMI is essential in checking whether your body weight is increasing with the risk of diseases like cardiovascular disorders, obesity, cholesterol, high blood sugar etc. For adults and older, BMI between 25 and 30 are considered overweight, while below 18.5 is considered underweight. The normal BMI count is found to be between 18.5 and 25, while those with BMI count higher than 30 are considered with high risk of obesity and other diseases. Other than height to weight ratio, ideal body weight can also be evaluated according to the body type. According to the easiness of gaining body weight, body types are classified as ectomorph, mesomorph and endomorph body types. When ectomorphs require intense hard working to gain weight, mesomorphs can put on weight quite easily and quickly. However, those with endomorph body type consists fat and take more time to loose weight comparatively.

How can I lose weight?

step 1: A healthy meal plan that includes fruits, vegetables, and protein rich diet other than junk foods, oily snacks.
step 2: A circuit training program or a 20 minute workouts is highly essential that includes heart healthy exercise without taking rests in between that helps to burn off the excess fat in your body.
step 3: A weight training log is necessary as it includes the recording of weight training progress so as to evaluate the resistance and effectiveness of the workouts in order to manifest increased strength gaining.

How can I gain weight?

step 1: With the help of a diet calculator, BMI chart, body fat calculator and waist-to-height ratio,  you can calculate the required amount of calories needed to gain 1-2 pounds a week.
step 2: A hypertrophy muscle workout plan is an advanced muscle mass exercise is set according to changing repetition by week, sets and weights so as to improve muscular and cardiovascular strength.
step 3: A healthy calorie packed meal plan includes meat, egg, dairy products,nuts, eggs, poulty, turkey, fruits and vegetables.