Our society often obsesses over being too fat or too skinny. It shows up in documentaries, movies, TV shows, social media feeds and ads for quick ways to get healthier. All this can make it hard to understand on what it means for YOU to be at a healthy weight.
Keeping a healthy weight helps our overall health now and as we age. Being overweight can lead to chronic health problems, including type 2 diabetes, high blood pressure, heart disease and stroke. According to a 2021 report in the U.S. National Institutes of Health (NIH) National Library of Medicine, being underweight can also cause health issues, including heart problems, higher risk of certain cancers, slow healing, higher risk of respiratory illness, trouble sleeping, depression, higher risk of malnutrition and reproductive dysfunction, especially in women.
Getting to and keeping a healthy weight is different for everyone. If you have trouble gaining or losing weight, it could be because of your family’s medical history, your medical conditions, medications you take, age, stress, sleep and environment.
To find your healthiest weight, a doctor, trainer or nutritionist might start by calculating your body mass index (BMI). BMI is a measure of a person’s body weight compared to their height. Many people think their BMI is the main indicator of a healthy weight. However, the Centers for Disease Control and Prevention (CDC) says calculating BMI is a screening tool and should be used with other factors.
Talk with your doctor about the best ways to calculate your healthy weight. Write down any questions you have before your appointment. The U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion’s MyHealthfinder website has suggestions for what to ask at Losing Weight: Questions for the Doctor.
While constantly counting calories is not necessary, knowing how many calories your body needs to stay at the same weight can help you make better food choices. The U.S. Department of Agriculture (USDA) created the MyPlate Plan. This plan can help calculate what to eat each day to get the right amount of nutrients and calories for your body and activity level. Find more information on the CDC’s webpage Tips for Healthy Eating for a Healthy Weight.
Reading and understanding the nutrition facts label on packaged foods will also help you choose the best foods for your needs. Learn more on the CDC’s webpage Nutrition Facts Label and Your Health.
Drinking enough water is also important for your health. Replacing sugary drinks with water can help cut calories and keep you hydrated. Other healthier drink options include plain coffee or tea, sparkling water and flavored water. By reading nutrition fact labels, you can also learn how to get important nutrients from low-fat or fat-free milk or 100% fruit or vegetable juice. Learn more at the CDC’s webpage About Water and Healthier Drinks.
Being active is always at the top of the list when talking about good health. If you have not exercised in a while, be sure to listen to your body. Try to include physical activity into your day with stretching, walking or even cleaning. As you get stronger, you can add more activity. How much physical activity you need depends on several factors, including age. Check out Physical Activity in Daily Life on the CDC’s website for more information.
Being active does more than support a healthy weight. According to the CDC, other health benefits include improving brain health, strengthening bones and muscles, lowering high blood pressure and the risk of heart disease and stroke, lowering the risk of type 2 diabetes, reducing symptoms of depression and anxiety and improving sleep.
Getting the right amount of quality sleep is also important to your overall health and well-being. Getting enough sleep can help you get sick less often, stay at a healthy weight, improve heart health and metabolism, reduce stress, improve your mood, lower your risk of chronic conditions such as type 2 diabetes, heart disease, high blood pressure and stroke and improve your attention and memory.
Learn more about sleep’s benefits, what it means to get quality sleep and how much sleep you need on the CDC’s About Sleep webpage. Make sure to talk with your doctor if you have problems sleeping.
Everyone’s health journey is different. Be kind to yourself and your body as you work on your overall health. Every step gets you closer to your goals.
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