What is ideal weight and how to maintain it?
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What is ideal weight and how to maintain it?


Knowing your ideal body weight is the first significant step towards maintain a good health. Ideal weight is calculated by your age, gender and height. If an individual’s weight is greater than the ideal weight, then there is a possibility of increase in the health risk. You can avoid diseases and improve your quality of life by maintaining your body in ideal weight range.

Formula to calculate ideal weight:

Men: Ideal Body Weight (in kilograms) = 50 + 2.3 kg per inch over 5 feet.

Women: Ideal Body Weight (in kilograms) = 45.5 + 2.3 kg per inch over 5 feet.

Determine your ideal weight:

First thing you can do to maintain your health is to calculate your ideal weight. If your weight is “In range” , then it means you are healthy. But make sure to maintain the same throughout. If your weight is in “Out of range”, then do regular exercises and try to reduce your weight.

Follow the below steps to maintain ideal weight and stay healthy.

Daily calories required:

Daily calories required is the total amount of calories required by human body to maintain a healthy and balanced diet.  Calories required will vary depending on the age, metabolism and levels of physical activity.

Average amount of calories required for healthy adult male to maintain his weight is 2,500 Kcal per day and for adult women, it is around 2,000 Kcal per day.

Average sleep required:

The average amount of sleep required will vary depending on your age and other factors. In general, 7 to 9 hours of sleep is required. Sleep plays an important role in your healthy life, because insufficient sleep may cause serious health problems such as heart attack, diabetes, etc. It is advisable to have a deep sleep at nights.

Average water required:

Average amount of water required for adult male is 3.2 liters and for adult female it is 2.2 liters. Always keep yourself hydrated which will also help you to maintain your overall health.

Healthy food:

Balanced diet helps to keep your body healthy and it also keeps you away from several diseases. Make sure you are taking the required nutrients for your body because deficiency in nutrients may lead to some common diseases. Eat more fruits and vegetables rather than junk foods which are unhealthy.

Regular exercise:

Make sure you do 30 minutes of regular exercises like walking, jogging, running, cycling or swimming daily. Choose the one which you enjoy the most. If you are not doing anything now, please set your goal today and try to do it regularly.