What Should You Weight

Have you ever looked at the number on the scale and wondered if that was your “ideal” weight? Maintaining a healthy weight is important for your well-being, otherwise,  this can be a risk factor for several diseases and health issues.  

There is no exact formula to determine your healthy body weight. You can have good health in different shapes and sizes, and your most suitable weight range is influenced by bone and muscle mass, health, and lifestyle. 

This article aims to highlight that overall health is not measured by body weight alone and to provide information on maintaining a healthy weight and lifestyle.  

What is your ideal body weight?

Your weight will fluctuate throughout your lifetime, and that is normal. Each person has a different shape, size, metabolism and life circumstances, so their “ideal” body weight will vary. A healthy weight for you is one that allows you to function properly, without causing any health issues. 

Factors influencing your weight

If you are unsure of what your weight should be, you should consult a medical expert like a registered dietitian. These experts will establish a weight range personalised to your needs, after assessing the following factors:

• Genetics: Research has shown that you have a higher risk of suffering from obesity if it is a registered condition inside your family history. Furthermore, genetics can also influence where body fat deposits.^1,2 After a genetic analysis, a healthcare professional can design an effective strategy to help you lose or gain weight.¹
• Age: As age increases, so does body fat, especially in your 50s and 60s. This weight change is associated with physiological changes like a decrease in height, an increase in belly fat, a lower metabolic rate, a decreased rate of energy expenditure and menopause in assigned females at birth (AFAB).³
• Diet: High-caloric diets full of sugars and saturated fats can promote fat accumulation. However, you need to ensure your energy requirements are met so you can function properly, hence, having a well-balanced dietary pattern, like the Mediterranean diet, is important to achieve an optimal weight. 
• Physical activity: A sedentary life will likely contribute to gaining weight. Exercising is not only recommended to achieve optimal weight, but it can also lower the risk of chronic conditions, and boost your energy.⁴
• Sleep: Getting enough sleep is important. Sleep deprivation appears to result in an increased appetite, higher caloric intake and cravings for sweets and fatty foods.⁵
• Medications: Some medications to treat epilepsy, depression, psychotic disorders, diabetes, high blood pressure and allergies might affect your appetite. If this happens, you should discuss it with your general practitioner. Some of the medicines that may cause weight gain include glucocorticoids, insulin, antihistamines, prazosin, chlorpromazine, tricyclic antidepressants, valproic acid and lithium.
• Health problems: certain health problems like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression, stress, damage to the hypothalamus -an area in your brain-, bulimia or anorexia nervosa can disrupt your weight

Remember that you should establish realistic weight goals for your body type. You might weigh the same as another person, but due to genetic, muscle, bone and height differences among others, you may not look the same. Rather than comparing yourself to others, try to accept your strengths and focus on achieving the weight that makes you feel the best. 

What is body mass index (BMI)?

Body mass index (BMI) is the most commonly used tool to assess how much body fat you should have depending on your height. Whilst plenty of online calculators give you this information, you could obtain your BMI by dividing your weight in kilograms by the square of your height in meters.⁶ The number obtained will fall into one of these categories:

• Underweight: below 18.5
• Healthy/Normal weight: between 18.5 and 24.9
• Overweight: between 25 and 29.9
• Obese: between 30 and 39.9
• Severely obese: over 40

However, this method has several limitations⁶ including:

• It does not take into consideration bone or muscle mass. Thus it cannot distinguish between lean and fat mass, so miscategorization could happen.⁷ 
• It does not account for your diet, physical activity, if you are taking medications or if you have any comorbidities.
• It does not identify how fat is distributed across your body, which could be a metabolic health risk.
• BMI could not be equally valid across different genders, age groups and ethnicities.
• Whilst sometimes 18.5 or under is considered underweight, other times this category could be 19 or under. Consequently, this can lead to miscategorization.

Please remember that BMI is just a number, and does not determine your health.

Health risks associated with being underweight

Being underweight is a sign of health problems, especially if you suddenly start losing weight quickly.⁸ This could indicate potential anorexia nervosa, cancer, or malnutrition. If you are experiencing this, you should seek medical help. 

These are some health complications or increased risks you might experience as a consequence of being underweight:

• Abnormal nutrition⁹ 
• Insufficient energy supply
• Altered metabolic pathways 
• Disrupted microbiome
• Low body fat
• Low muscle mass
• Muscular atrophy
• Cardiovascular issues
• Valvular dysfunction
• Compromised immunity
• Cancer and increased risk of cancer
• Lower levels of haemoglobin and albumin
• Lymphopenia
• Cachexia
• Impaired anti-tumour immunity
• Impaired healing
• Increased post-surgical complications
• Reproductive dysfunction
• Abnormal ovulation
• Respiratory infections including COVID-19
• Neurological disorders like stroke
• Abnormal pain sensitivity/perception
• Disrupted sleep patterns
• Depression
• Flammer syndrome
• Sicca syndrome

Health risks associated with being overweight and obese

Being overweight and suffering from obesity can impact your health poorly,¹⁰ increasing the risk of developing the following comorbidities:

• Type 2 diabetes
• High blood pressure
• Heart problems
• Stroke
• Metabolic syndrome
• Fatty liver diseases
• Risk of developing cancers: breast, uterine and gallbladder cancer in AFAB, and colon, rectal and prostate cancer in assigned males at birth (AMAB)
• Breathing problems like sleep apnea and asthma
• Osteoarthritis
• Gout
• Gallbladder diseases like gallstones and cholecystitis
• Pancreatitis
• Kidney disease
• Pregnancy issues include: developing gestational diabetes, preeclampsia, needing a caesarean section (c-section), and experiencing complications from surgery and anaesthesia. The baby may also be affected by this, as they could be born larger than expected, and they are at higher risk of suffering from diabetes, asthma, cardiovascular issues and obesity into adulthood.
• Fertility issues
• Sexual function problems like loss of sexual desire, and erectile dysfunction (ED)
• Mental health problems including body-image issues, low self-esteem, eating disorders, stress and depression

Strategies for achieving and maintaining a healthy weight

Achieving your optimal weight is a lengthy process. Achieving a healthy weight is important for overall well-being as well as for a better quality of life. Below are some tips which could help you, however, this is just informative, so if you are struggling with your weight, you should consult a specialist.  

• Try to have a balanced diet, rich in fruits and vegetables and low in saturated sugars and fats. This does not mean you cannot occasionally consume sweet foods and snacks.
• If you are trying to gain weight, you should focus on a nutritious diet rich in healthy fats, carbohydrates and proteins, and high in calories. On the contrary, if you want to lose weight, you need a low-calorie diet -that still meets your energy requirements-, low in carbohydrates and rich in fibre. Make sure the diet is suitable for you.
• Try to add or remove calories from your meals progressively. This may make it easier to adapt to your new dietary pattern.
• Exercise regularly, as it’s good for your health and energy. Find something that works for you and meets your needs. For instance, yoga could help you build muscle and increase your appetite, whilst aerobic exercises can help you lose weight. The World Health Organisation (WHO) recommends that adults should do between 150-300 minutes of moderate aerobic physical activity, 75-150 minutes of intense physical activity, or a combination of both, throughout the week.
• Avoid alcohol and smoking. Drinking alcohol can contribute to weight gain, whereas smoking could impact your food intake (less food while you’re smoking and more food when you’re trying to quit)¹ . 
• Avoid any diets or supplements seen on social media, and are not recommended by a medical professional, as they could be a hazard to your health.
• Seek medical help if you need it, and look up support groups that might help you during your journey.
• Have realistic weight goals, and remember that each person is different. 

Summary

Your optimal weight should be the one that allows you to be healthy and function properly. Each person is different, so your healthy weight range will depend on several factors, including age, diet, physical activity,  genetics, sleep, medications and health issues. Being underweight could be an indication of an underlying comorbidity. Moreover, both being underweight and overweight or obese are associated with higher risks of several issues like malnutrition, cardiovascular problems, chronic conditions, and overall poor physical and mental well-being. If you are struggling to achieve your ideal weight you should consult a medical professional. Nonetheless, a balanced diet combined with regular exercise, both suitable to your needs, could help you improve your weight.