We are always in search of the ‘ideal weight’ but is there really a figure on the perfect scale for each person? There are many variables that come into play when determining it, we have spoken with a nutritionist and he has clarified all the doubts we had and, above all, how to achieve it in a healthy way.
If there is one question that everyone asks us, it is this: what is my ideal weight? There are many factors that come into play when it comes to knowing the exact figure that has to appear on our scale so that everything goes correctly.
We have turned to an expert to tell us myths and truths about the figure most sought after and persecuted by all. Nutritionist has helped us understand what is behind the search for the ideal weight and to what extent we have to focus on achieving it.
On the basis that we refer to an ideal weight based on healthy standards, the first thing that comes to mind and that we ask the nutritionist is if it really exists. Yes and no. The theory says that the ideal is to be within a body mass index of between 19 and 25. The body mass index is the relationship between weight and height and is obtained by dividing the weight by the height squared. But this formula is not very objective, especially in athletes, since an athlete, who has a very low body fat percentage but a lot of muscle mass, will have a high weight and could become overweight and even obese when this is not the case .
How to calculate the ideal weight?
The ideal is to be guided by the percentage of body fat where it is healthy to be between 18 and 24 in women and between 12 and 18 in men (although it varies according to age). A well-defined body is achieved with body fat percentages between 16 and 20 in women and between 8 and 10 in men (although it varies according to age). To compete they require percentages of fats below the healthy minimum (between 9 and 12% in women and 3-6% in men), for these bodies cannot and should not be maintained for a long time, but it is only achieved in a timely manner, the expert tells us.
As the doctor has explained to us, he forgets the ideal weight and focus on the ideal fat percentage.
What variables influence the ideal weight?
For each age range there is a suitable% of fat. It must be taken into account that as one advances in age, from 50 years on, the caloric needs decrease, so if you continue eating the same, the trend will be to gain weight, he tells us.
What is the best time of day to weigh myself?
If you want to have the most accurate data possible, you have to follow a guideline. As surgeon and co-author of the diet whisperer, says: the most important factor in tracking your weight is getting on the scale at the same time, every day, and clarifies: you can’t compare what you weighed. At eight o’clock at night with the morning weight, just before breakfast.
Pick a time of day, but also keep your routines in mind. For example, you will always be more ‘light first thing in the morning, after you have emptied your bladder and before breakfast, the doctor recommends.
How do i get to my ideal weight?
Whether you are above -and you want to lose a few kilos- or below -and you want to gain them in a healthy way- of this ideal weight, the first thing you have to do is not obsess over it. The important thing is that you are in healthy terms and feel comfortable in your own skin. In case this has to be changed, for whatever reason, the nutritionist advises us do not go on a diet, what you have to do is acquire healthy eating habits and adequate exercise, maintaining an active and healthy lifestyle. In the long term, since dieting in a punctual way only leads to a rebound effect.
Other calculations to achieve your ideal weight
Other calculations that you should do to closely monitor your physical condition and reach your ideal weight is; on the one hand, your neat -‘non-exercise activity thermo genesis’- or what is the same: your caloric expenditure not from exercising. Those calories that you burn in your routine. And on the other hand: you’re basal metabolic rate-, or the calories you need to eat at least a day.
How to calculate our neat
To be able to know what caloric expenditure we make daily in our trips to work, climbing stairs, in daily activities, such as cleaning, setting the table, making the bed or picking up the laundry, etc. The best thing is to use an activity bracelet or the health apps of our smart phones. These will be the best tools since they collect our movement with enough precision and also tell us how many calories we have burned.