- Posted September 21, 2013 by
Ideal Body Weight - Ways of Maintaining
A survey conducted by the U.S National Health and Nutrition Board in 2007 revealed that 63 percent of surveyed Americans were overweight, and of those, 26 percent were in the obese category. The standard used to judge whether a person is at an ideal weight or overweight is called the Body Mass Index (BMI). The BMI is a fairly accurate representation of the fat on a person; the more fat on the person the more overweight they are, and the higher their BMI. Once you know your BMI, you can compare it to what is a normal BMI for your age, height and gender. Knowing what your optimal BMI is can help you lose weight, or maintain your ideal weight. Here's how to maintain your ideal weight.
Calculate your BMI.
Your BMI is a better indication of your ideal weight compared to an actual number on the scale. That is because the BMI takes into consideration your height and weight and uses that to calculate your level of fatness. A weight range can vary from 1 extreme to the other, and may not take into consideration your height. To calculate your BMI, multiply your weight in lbs. by 703, then divide that number by your height in inches, squared. So if you weighed 120 lbs and you were 65 inches tall, your BMI would be 19. In metric, divide your weight by your height squared. Your BMI number can then be compared to a BMI chart to determine if you are at your ideal BMI or not.
Calculate your resting metabolic rate.
After you have identified that you are at your ideal weight, the next thing to do is calculate your resting metabolic rate (RMR). The reason for doing so is that weight is neither gained nor lost when the calories you burn is equal to the calories you consume. If you eat more calories than you burn, you gain weight. If you burn more calories than you eat, then you lose weight. Search for a resting metabolic rate calculator, which will calculate approximately how many calories your body burns on a daily rate. The calculator will include regular daily activities, but it won't account for any workouts or training sessions you may have.
Count your calories.
When you know what your RMR is, then you can calculate how many calories you consume in a day. Just make a note of what and how much you eat, and then look up the caloric value for those foods. Add them up.
Compare your RMR with your consumed calories.
In order to maintain your ideal weight, the number of calories you've eaten must be very close to your RMR. If you're eating more calories you're burning, you can either add workouts to your day, or cut back on the number of calories you eat. If you're burning more calories than you're eating, then you need to exercise less or eat more.
Maintain your weight.
Once you've worked out how much you can eat and how much you need to exercise in order to keep your burned and ingested caloric levels about the same, then you know that unless those numbers fluctuate, that you'll be able to maintain your ideal weight.