How does a healthy weight help with keeping fit and well

A healthy weight is an important factor that not only helps you keep fit but also attain an incredible sense of wellness.

A body mass index (BMI) of between 18.5 to 24.9 is considered a healthy weight in adults. However, a healthy weight differs significantly among people because of factors such as age, gender, physical activity, genetics, and health status.

A healthy weight is important in reducing the risk of diseases associated with obesity such as type 2 diabetes, stroke, high blood pressure, and coronary heart disease.

Read through this article to find the benefits of maintaining a healthy weight, how body weight affects wellness, how to maintain a healthy weight, and find answers as to whether your body weight matters if you are healthy.

What are the benefits of maintaining a healthy weight?

It is one thing having a healthy weight and another thing actually maintaining it. Maintaining a healthy weight is not an easy thing but if you know some of its undisputed benefits, you can always find the motivation to eat healthy foods, get adequate sleep, stay physically active, and be generally conscious of your lifestyle. 

Some health benefits of maintaining a healthy weight include: 

Lowering the risk of chronic diseases

A healthy weight can help reduce the risk of developing illnesses such as type 2 diabetes, stroke, chronic heart disease, and some types of cancer such as colon and breast cancer.

Research shows that a healthy weight can lower your risk of early death by up to 30%.

Interestingly, covid 19 has proved to be riskier to people with underlying health conditions such as diabetes and hypertension- both of which being obese and overweight are risk factors.

Prevents the risk of obesity

A healthy weight is important in reducing the risk of developing obesity.

Obesity rates have risen in the recent past with statistics showing that the UK has one of the highest levels of obesity in western Europe: 67% of men and 57% of women are either overweight or obese.

Obese people are at risk of developing chronic diseases, thus, by maintaining a healthy weight, one reduces their chances of developing obesity and its related disorders.

Efficient blood circulation in the body

When your weight is healthy, there is guaranteed efficient blood circulation.

For example, a 2009 study established that losing weight and maintaining a healthy weight for overweight women significantly improved their blood circulation. In the study, the levels of adiponectin protein were increased thus improving blood circulation.

Good blood circulation in the body ensures a healthy blood and oxygen balance in the body hence allowing your circulatory and breathing system to work well.

Body fluid levels are managed

A healthy weight helps in keeping your body fluid levels in check. The basic explanation for this is the fact that there is efficient blood circulation when one’s body has a healthy weight.

A healthy weight also ensures that your body organs are working effectively. For example, efficient waste removal from the body.

Increases your fertility levels

While most people are aware of the chronic disorders caused by being overweight and obese, very few people are aware of impending fertility problems posed by the same.

A healthy weight can help you increase your chances of fertility- this is true for both men and women.

Several articles point to the impact of being overweight and obese on fertility. For example, Better Health confirms that having an unhealthy weight can affect a woman’s fertility by causing hormonal imbalances, problems with ovulation, and menstrual disorders. Obesity also accounts for polycystic ovary syndrome (PCOS)– a disease that causes low fertility levels. 

An overweight pregnant woman can also experience difficulties giving birth.

Overweight and obese men are also at risk of low levels of fertility or infertility altogether. Being obese is associated with hormone problems and erection difficulties.

Does weight matter if you are healthy?

Yes, your weight matters even if you are healthy.

Be cautious of your weight because of the adverse effects of being overweight or obese. As much as you could be healthy, you can never tell what a slight gain without adhering to staying physically active can have to your supposed good health.

How does body weight affect wellness?

Other than health benefits, your body weight has tremendous effects on your wellness. 

Being overweight or obese can significantly alter how you feel about yourself. On the other hand, having a body weight that is healthy is brings a sense of fulfilment. Someone with a healthy body weight is more likely to take part in regular exercise than someone who is overweight or obese.

Your body weight can affect your wellness in the following ways:

Self-esteem

If your body weight is healthy, you are likely to have increased self-esteem compared to when your body weight is unhealthy.

Confidence

You are more confident with yourself if you know you are in good body shape and have a healthy weight thereof. Confidence builds up your levels of wellness unlike the lack of it that can drastically affect how you approach life.

Healthy lifestyle motivation

If you have been gradually losing weight to attain a desirable weight relative to your age, physical activity, gender, and other factors such as health status- you will be motivated to live a healthy lifestyle by adopting a healthier diet to maintain your body weight.

Healthy body weight can help a person to stay motivated every day in their pursuit of a healthy life.

Research shows that people with healthy weights are more motivated to pursue physical fitness and adopt healthy lifestyles than those whose body weight has been hard to lose or maintain healthy levels for a long time.

Bullying levels

Did you know that children who are overweight and obese are bullied at school more than those with moderate weight?

Children with moderate and healthy weights always have confidence and high self-esteem when in school and as they associate with their peers in the neighbourhood.

3 Ways to Maintain a healthy weight

Eat healthy foods

Monitor the kinds of foods that you eat. Different foods have different calorie levels, and the more calories the higher the risk of gaining excess weight.

Avoid foods with excess fat content because they ultimately build up unnecessary fat deposits in your body leading to weight gain.

A healthy diet that helps you maintain a healthy weight should comprise half fruits and vegetables, and the other half is composed of proteins and grains (preferably whole grains). Research shows that a diet composed of low added sugars and refined grains but high in whole grains, plant proteins, and fruits and vegetables can help in maintaining desirable body weight.

Do regular exercise

Exercising is crucial in maintaining a healthy body weight. When people exercise, their bodies burn calories thus helping in both weight loss and maintaining healthy body weights. That is one crucial benefit of exercising that directly relates to weight loss and weight maintenance.

NHS proposes that for adults to stay healthy, they need to be active every day and achieve at least 150 minutes of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. One can also combine moderate and vigorous aerobic activity for optimal results. Some exercises can be aerobics, swimming, jogging, running, walking, and weight lifting.

Get medical advice

If you feel your weight is too low or too high, always seek medical advice. Your personal doctor will help you check your body weight and advise accordingly on matter healthier eating habits and other customized guidance according to your weight.

What Now?

A healthy weight is positively related to healthy body outcomes and better wellness. You can maintain a healthy weight by being physically active, eating a healthy diet, and getting medical advice.

source https://healthyw8.co.uk/how-does-a-healthy-weight-help-with-keeping-fit-and-well/

Does healthy weight differ in men and women?

Have you ever asked yourself why weight loss recommendations are the same for men and women? You may have noticed that the different body mass index ranges for men and women. At such a point you are not at fault if you asked yourself if healthy weight differs in men and women.

The simple answer to this question is yes. Healthy body weight significantly differs in men and women. You could find a man and woman who are of the same age and height but have significantly different body weights. Even more, you could find both of them considered healthy with their different body weights.

A 2013 research by Shriver et al shows that growing up, girls are always more conscious about how their body weight affects their appearance than boys. You will find young girls comparing their bodies to television models and hoping to stick to similar body shapes since that is how society has perceived an ideal body shape and weight in women. In the recent past young boys have started admiring V-shaped body types and have grown into adulthood trying to attain such looks. 

Some aspects that build up to why there is a significant gender difference in weight and the subsequent healthy weight differing in men and women are explained below. 

Factors that explain the gender differences in weight

The sex chromosome

As much as it is not fully proven as to how the sex chromosomes in males and women affect the gender difference in a healthy weight, there is no doubt that the slight otherwise ignored difference in their sex chromosomes has a key role to play.

Men have one X chromosome and one Y chromosome while females have two X chromosomes. The difference in the composition of the sex chromosomes in males and women according to Xu et al could significantly explain why healthy weight in men is different from that in women. 

The sex hormone

The difference in sex hormone in males and females also explain the gender difference in weight.

Testosterone is the major sex hormone in males while progesterone and estrogen hormones are is the major sex hormone in women.

Women generally have more 6 t0 11 percent body fat than men. In 2009, a University of New South Wales research reported that estrogen hormone is responsible for the significant difference in body fat in males and females. 

The research study reported that more body fat in women is associated with the estrogen hormone which reduces a woman’s ability to burn energy after eating, resulting in more fat being stored around the body.

Although the research found that estrogen is associated with the postprandial fatty acid oxidation that otherwise leads to fat accumulation in women offering evolutionary benefit especially during pregnancy and childbearing, no established findings have been reported to explain why some women are obese. 

The Body Mass Index

The ratio of weight to height is known as the body mass index often denoted as BMI. The units are denoted in kg per square meter, that is the body mass of someone divided by their square height in meters. 

The BMI varies according to gender. The BMI is used as a measure of how healthy adult weight is. 

Table 1 below shows the BMI ranges for men and women. 

Table 2 shows the BMI ranges of adults that dictate how healthy their weights are.

BMI of Adults Ages 20 and Older
BMI	Classification
18.5 to 24.9	Normal weight
25 to 29.9	Overweight
30+	Obesity (including extreme obesity)
40+	Extreme obesity

As much as table 2 has rather a rather generalized BMI range that applies to men and women, there is still a gender difference when it comes to really determine healthy weights. 

Differences in the perception of overweight and obesity in men and women

Men and women perceive being overweight and obese differently. It is sad that society has contributed to such by making women feel like they need to have an attractive body image and shape more than men. Men on the other hand do not really care about their body image at such because after all, they are not women to bother.

A recent research study by Zhang et al established that obesity affects health-related quality of life established that there is a critical difference by gender. For example, the study reported that in women, obesity is negatively perceived and associated with health-related quality of life while in men such an association is positive but not statistically different. 

In most cases, women focus on losing weight although it is relatively hard for them to do that compared to men. Men, on the other hand, have no issue with losing weight because their body composition allows them to lose weight if they follow scheduled workouts and eat healthily. This is supported by Dr. James Stubbs, a research specialist for Slimming World who said “Although women diet more frequently, men are actually more likely to succeed.” 

Weight dissatisfaction is predominantly common in women than men. For example, an article by Tsai et al that examined the gender differences in weight-related outcomes across the body mass index (BMI) in overweight and obese adults. Tsai et al examined accurate weight perception, weight dissatisfaction, attempted weight loss, successful weight loss, and weight loss strategies. The findings reported that overweight and obese men were less likely to have accurate weight perception, weight dissatisfaction, and attempted weight loss compared to women. This article presented that overweight and obese women, therefore, are cautious of their weight and attempted weight loss. 

Similar to weight perceptions in men and women, other research studies have found that women often join weight loss programs, follow special diets, and even take pills. If you compared these strategies to men, you notice that men opt for less eating but more exercising which does not necessarily mean joining special weight loss programs and the like. 

Why do women care more about their weight than men?

Women care more about their weight than men for several reasons such as:

Relationships

Women always want to gain a sense of acceptance in new and existing relationships, especially with men. It is common to find a woman being encouraged to lose weight to get into shape so that they can firmly fit in their wedding gowns for example. 

Women always want to look very good to their significant other- and that means they can even opt for diet pills and special weight loss programs to achieve that.

Body image and social media expectations

With social media gaining much influence in the recent past, it is common to find young and older women wanting to have an ideal body image similar to their favorite celebrity. In most cases, overweight and obese women are less “appealing” in the social media limelight and this makes women even more conscious about their weight and to meet societal expectations. 

Diseases associated with being overweight and obese

You are certain to find women bothering so much about their body mass index (BMI) and how it relates to their health outcome than men. Women naturally have health-seeking behaviors and always want to stay in a healthy weight state.

Unlike men who more or less do not seek medical guidance, women are aware of the many effects of obesity and diseases such as type 2 diabetes, stroke, and high blood pressure. They, therefore, strive to keep their body fat in check while trying to keep fit- even if it is generally hard to lose weight. 

Final Thoughts

Healthy weight is different in men and women. Women have more body fat than men and are more careful with weight loss than men.

The programs for weight loss in men and women are relatively the same. However, women tend to use diet pills, join special weight loss programs while men prefer cutting down on their eating habits and exercising more.

source https://healthyw8.co.uk/does-healthy-weight-differ-in-men-and-women/

Does your food intake decide your weight?

It is no secret that your food intake determines your weight. A healthy weight is often linked to healthy food choices. What you eat and drink, however not instantly, affects your weight.

For example, if you eat big chunks of food for several months without staying physically active, you will realize that you are gradually adding weight. The converse is true. If you are mindful of what you eat and have some level of physical activity, you are certain to either lose weight or maintain a healthy weight. 

Here are a few things you could be asking yourself when it comes to food intake and health. 

How long does it take for the food you eat to affect your weight?

Have you recently started monitoring what you eat and drink with the hope of losing weight? It could be that all you want is to maintain your current healthy weight and therefore have been monitoring the foods and drinks you take. 

One certain thing is that the food you eat and drink does not abruptly affect your weight outcomes. Do not get on the weight scale just a week after starting to follow a healthy nutrition plan expecting to see some changes to your weight. You will be disappointed.

The opposite is true. You could be on a weight gain plan because you have recently discovered that you are underweight (with a BMI below 18.5) and therefore are at risk of complications. Healthline outlines some risks of being underweight as malnutrition, vitamin deficiencies or anaemia, osteoporosis from too little vitamin D and calcium, decreased immune function, increased risk for complications from surgery, and fertility issues caused by irregular menstrual cycles. 

Research shows that while calories in the food you eat start the process of turning into fat as soon as 3-4 hours after eating them, it would take about two weeks for the calories to actually show a significant effect on your weight. Now, eating small portions of foods and drinks with the hope of losing weight the next day does not make sense. Eating large portions of food with the hope of gaining weight in a week is not helpful either. 

Do you gain weight immediately after eating?

Yes and no. It depends on whether the food you eat has a high-fat percentage or not. 

If the food is low in fat, the calories contained in the food usually start converting to fat in about three hours after eating, but you will not significantly gain weight immediately.

Interestingly, however, Daily Mail records that recent research by Oxford University found that dietary fat takes only an hour to enter the bloodstream after a meal and two more hours to enter the adipose tissue typically found around the waist. This means that you can gain weight in just 3 hours of eating food portions rich in dietary fats. But that also depends on your physical activity level. If you are physically active you are less likely to instantly gain weight because your body is constantly burning calories. 

It is important to note that gaining weight depends not just on the foods and drinks you consume. 

Factors that can cause weight gain

Some factors including physical activity level, environment, genetics, diseases and drugs can also cause significant weight gains other than one’s dietary habits. 

Physical activity level

If you are physically active you are certain to lose weight or maintain a healthy weight. However, if you are less physically active, the calories you consume from foods and drinks are not effectively burned and this may lead to weight gain and subsequently becoming overweight or obese. 

Therefore you can become overweight if your calorie intake is more than the calorie expended- something often attributed to low levels of physical activity. 

Environment

The environment you live in can largely affect whether or not you gain weight and develop obesity over some time. For example, if your neighbourhood lacks sidewalks and parks, you are less likely to be physically active unless you go to the gym or use online fitness apps. The lack of sidewalks will influence you not to walk or run as often as you want. 

Genetics

Your genetic composition is another factor that can determine your weight outcome. 

However, genes in themselves do not fully dictate someone’s future healthy weight outcome. They function best with other factors such as physical exercise and the portions of foods and drinks consumed over time. 

Diseases and drugs

Some diseases can cause someone to gain significant weight and otherwise cause obesity.

For example, Cushing’s disease and polycystic ovary syndrome have been linked to weight gain. 

Steroids and some antidepressants may significantly cause weight gain. Medical advice is always recommended to those using steroids and antidepressants to ensure that they are aware of potential weight gain. 

Can you eat a lot and not gain weight?

Yes, you can eat a lot and not gain weight. But eating a lot in itself should not be your dietary habit. 

You can eat a lot but are physically active- you are less likely to gain weight in such a case.

But, you can also eat a lot and gain weight. If your diet comprises large serving sizes of foods and drinks high in fats, be certain you will gain weight- especially if you also live a sedentary lifestyle. 

Be cautious of your food’s portion size by serving only that which you can finish. Eating too much food is unhealthy because you will end up accumulating excess body fat that ultimately leads to obesity. 

Foods that you should strive to always include in your diet are fruits and vegetables. Always aim to drink enough water and avoid sugary energy drinks if possible.

A healthy meal should comprise half fruits and vegetables such as oranges and kales, a quarter of grains such as rice, and quarter proteins such as peas and meat. 

Does looking at food make you gain weight?

Yes! Looking at food could make you gain weight. And no, you would not simply gain weight from mere food videos or photos. 

You could be on a strict diet plan that comprises eating meals with a low amount of calories or low fat and sugar, exercising every day, and maintaining general healthy habits but realize that you are gaining weight- contrary to your expectations. 

Looking at food, however simple it may be, can make you gain weight. For example, watching cooking shows or looking at food videos and photos shared by family and friends online can make you gain weight. But you will certainly gain weight if you take your high craving for food after seeing those photos and videos and eat a real meal. In such a case, you may end up overeating which is otherwise unhealthy. 

Final Thoughts 

The amount of food you eat affects your weight. Both quality and quantity of food determines whether you gain weight, lose weight, or maintain a healthy weight.

Other factors that can lead to weight gain include lack of exercise, genetics, built environments such as lack of sidewalks, and health status in terms of diseases and drugs you use. 

Maintaining a healthy weight requires a healthy diet and exercise. You also need to drink enough water, monitor your calorie intake, and maintain a healthy balance physically, mentally, and emotionally. 

source https://healthyw8.co.uk/does-your-food-intake-decide-your-weight/

Why Appearance Doesn’t Necessarily Equate to Healthy Weight

Our looks-obsessed society has made us believe that being slim is healthy while being bigger is unhealthy. To worsen this stereotype, people with bigger bodies are always encouraged to lose weight to have a healthy weight.

But who said one cannot be bigger and have a healthy weight? And what proof is there that being slim equates to being healthy?

Recent scientific studies have proved that one can be healthy at any size. The converse is true, one can be unhealthy at any size.

Have you been recently looking in the mirror and not being so proud of your big body? Perhaps you are rather slimmer and have all along been thinking “I do not have to exercise or stick to a healthy diet because I have a healthy weight!”. 

Whichever your state is, you need to understand that your physical appearance is nowhere close to determining how healthy your weight is.

Being Slim doesn’t equate to having a healthy weight

Yes, you read that correctly- being slim does not necessarily mean you have a healthy weight.

Experts argue and prove that being slim can decrease one’s risk of developing obesity and other chronic illnesses. This, has for a long time, been used to propagate the wrong notion that being slim is generally healthy.

One can be thin but have a rather unhealthy weight that can increase their risk of developing some chronic diseases. You probably have a friend or family member who has a disease that is mostly associated with fat people, and you wondered how that was possible. The bottom line is, one can be sporty thin but have high cholesterol or blood pressure levels that otherwise position them at risk of heart diseases. 

Slim people, especially women whose BMI is less than 19, are at risk of having brittle bones. Less bone mass in these women puts them at risk of developing osteoporosis, irregular menstrual cycles, and other fertility issues. 

Associating slim bodies with healthy weights has made many people lead rather unhealthy lives. For example, one may not see the need for physical exercises because they are slim and healthy anyway. Some may consume junk foods, sugary beverages, and all sorts of high-calorie foods and remain slim- assuming they have a healthy weight.

What happens after leading a sedentary lifestyle in the name of being slim and healthy is the development of chronic illnesses such as high blood pressure, type 2 diabetes, and heart diseases. 

Being Fat doesn’t equate to having an unhealthy weight

Meeting friends and family after some time away can be met by comments related to your physical appearance. Often time than not, your friends and family will notice a slight change in your body size- especially if you have become bigger or added more weight than before. Their comments can make you doubt if you have a healthy weight or are even healthy in the first place. 

Being fat has constantly been associated with ugly and subsequently unhealthy weight. It is quite unfortunate that even today, society still perceives this unproven mindset. 

Some things in being fat that society underestimates include lifestyle habits and how the people in question feel about themselves. You can be fat, bigger, name it, but have the energy to do your daily activities with ease. 

You can be fat and always do your daily tasks and exercises with ease. For example, cycling uphill without getting out of breath. In such a case, you are very likely to fit- regardless of how you look on the outside. 

But what if your BMI is over 30 and you have been worrying about your unhealthy weight and subsequent illness risks? It is quite simple, get past the scale readings and be you. 

Genetics, ethnic background, and family history are factors that can contribute to one’s body type. It could be that you inherited your big body from your parents, and really, there is nothing you can do to get a small body. But all the same, your body could be functioning normally and your metabolism functions in check. Quite simply, you are healthy.

The best thing one can do if they are fat is to stay physically active and eat a healthy diet not because they consider their weight unhealthy but because these two are the key determinants of a healthy life. 

However, if you are fat or overweight for some reason, and you do not exercise or eat a healthy diet, you are unhealthy. Do not sit back feeling all comfortable with your weight without a healthy lifestyle and think you are at no risk of diseases. Get that gym subscription, follow that recommended diet, and see yourself stay healthy regardless of your appearance. 

How can you determine the health of weight?

The health of weight is beyond one’s appearance. There are some common ways of checking whether or not your weight is healthy regardless of your appearance.

Body Mass Index (BMI)

You can estimate your body fat and determine the healthiness of your weight by calculating your body mass index (BMI). BMI is basically how your height compares to your weight.

An MBI higher than 25 is considered overweight while a BMI above 30 is considered obese. The only shortcoming of BMI measurements is that it does not account for belly fat. Thus, it does not fully determine how healthy someone is. 

Lifestyle Measures

Diet and exercises are a big part of attaining a healthy weight. The more you exercise and eat healthily, the safer you are on the healthy weight scale. 

You can be fat but if you lead a healthy lifestyle characterized by adequate sleep, a healthy diet, and adequate physical exercise, your weight will always be healthy. 

What Now?

Now you know that appearance or outside look does not determine whether or not one has a healthy weight. 

Yes, BMI count may subsequently indicate that a fat person is overweight or obese, while a slim person is within a healthy weight- but this is not always the case. Other factors such as lifestyle habits are important in determining the inner health of a person.

Regular exercises, a healthy diet, healthy behaviors such as little to no alcohol consumption, reduced smoking, and adequate sleep, to name but a few, are important to consider when determining whether one is healthy or not.

Looks can be deceiving. Being slim can fool one into an unhealthy lifestyle characterized by physical inactivity, inadequate sleep, poor diet, among other habits. While one may think they are generally healthy because of their appearance, they are at risk of diseases otherwise associated with obese people. 

Don’t stop exercising or eating a healthy diet just because your BMI scale states you are within a healthy weight. Lift those weights, they help in putting on lean muscle, having strong bones, and subsequently putting your heart in a healthy state. 

Take this home- being slim doesn’t necessarily mean you have a healthy weight. Neither does being fat mean being unhealthy. Stay healthy by adopting a healthy diet and lifestyle regardless of your appearance. 

source https://healthyw8.co.uk/why-appearance-doesnt-necessarily-equate-to-healthy-weight/

Does My Scale Show a Healthy Weight?

A 2019 Triton Market Research established that the weight loss diet and weight management market in the United Kingdom is set to burgeon at a Compound annual growth rate (CAGR) of  3.35 during the 2019-2025 forecast period.

Weight scales are in more use than before because of the whole obsession around weight today. Well, the obsession is both positive and negative. On the positive flip, people are becoming cautious of their weight game to reduce their risk of diseases such as chronic heart diseases and high blood pressure. On the negative, society has perceived body size as a precursor of beauty and relative health. 

You could be one of those people who is trying to maintain or achieve a healthy weight. You most likely step on weight scales a couple of times a month. Some even step on the scale daily.

But does your weight scale show a healthy weight?

Your weight scale does not necessarily show a healthy weight. 

Starting your fitness journey can be characterized by frequent weight scale checks. You could be checking your weight every week or monthly. Fluctuations in your scale readings can get you worried over time.

The worst experience is when you feel you have been so good at your weight game that you expect the scale to move significantly only to get disappointed. This can drain all the motivation out of you.

Here are four reasons why you do not need to fully rely on your scale to determine your healthy weight. 

Your body composition is changing

Weight scales do not account for fats and muscles. You could be discouraged each passing day when you step on that scale only to see no changes to your weight. Even worse, you could be trying to lose weight but see your scale adding a few extra pounds.

You need to know that when you start your workout sessions, your body composition starts changing. While you burn fats, muscles start building- and that explains the little to no change in weight in the first few months.

The first few months of exercising can also make you feel hungrier than before. You will then be consuming more food because your body needs the energy to sustain that weight lifting session in the gym. With that, you can notice that instead of losing weight, you are adding some- which is normal because with time your body will adjust appropriately.

The scale only shows your weight at that specific time but not overall health

When you step on that scale, the reading is for that specific time of the day or night. That single scale cannot determine whether your weight is healthy or not. 

Your weight can fluctuate on the same or different days for reasons such as alcohol consumption, water retention, and physical activity. Not all days are the same, and a difference of 5 pounds from a previous day’s scale reading should not worry you.

Take note of significant weight fluctuations but do not let that discourage you from pursuing your fitness goals. 

As you pursue a physically active lifestyle, remember that your weight scale can give a positive energy when you notice a balance in your weight. You can be happy if you wanted to lose weight and then notice a progressive weight loss over months. But do not let the scale fool you. 

Other than being physically active, you need to pursue healthy lifestyle habits such as a good diet, adequate sleep, and general health behaviours such as seeking help, limiting smoking and alcohol consumption, and effectively coping with stress. 

Remember you cannot see your blood pressure, cholesterol levels on the weight scale! Do not rely on the weight scale to measure your health. 

How to positively use your weight scale

Weight scales do not necessarily reflect a healthy body. However, you can use the scale positively to attain a desired weight or fitness goal. Recent studies have shown that people who may themselves regularly are more successful at weight loss. 

You can also use the scale to meet your fitness goals. 

Here are three tips to help you use and see beyond the scale reading.

Have a consistent weighing schedule

If you choose to weigh yourself every week, establish some consistency. Weigh yourself on the same day every week or fortnightly and see to it that you find consistent scale readings.

Experts recommend weighing yourself in the morning with as little clothing as possible. Avoid heavy meals before weighing yourself as this may lead to less accurate weight readings. 

Be objective when using the scale

What is usually in your mind before stepping on the scale? It could be that you want to be sure you have lost a few pounds because you cycled three extra miles last weekend. It could be that you want to confirm that the scale is accurate because the last time you stepped on it you were not very happy. Perhaps you simply want to weigh yourself to record in your weekly journal.

Whatever reason you have for stepping on that scale- be objective. Expect positive, negative, or neutral results. It is just a scale. No, it is a weight scale that can help you track your weight and make necessary lifestyle changes. Use the reading on the scale to make positive steps moving forward. 

Do not let the scale ruin your day

Deciding and working towards a fitness goal is something that requires patience. You could be following a definite routine, perhaps using a premium health tracker to check your physical activities. You could also be in a support group with people who also want to lose weight in six months.

But a small scale reading can ruin your day. Yes, a number on a gadget can mess all the positive vibes you need for your day. Do not allow this to happen. 

Take the scale reading at a face value and objectively reflect on why you started your fitness journey. 

Final Thoughts

Weight scales help determine your weight. However, they are not perfect for showing your healthy weight. 

A healthy weight goes beyond a scale reading. It incorporates other factors such as body composition such cholesterol levels and fat deposits. Genetics and psychosocial factors also help identify whether one is at a risk for illnesses or not.

Weight scales, however appealing your recent scale reading was, cannot account for overall health because aspects such as blood sugar levels and blood pressure cannot be captured on the scales. 

Look beyond the scale reading and pursue a more inclusive healthy lifestyle. Be physically active, keep your body hydrated by taking enough water. Get adequate sleep and limit your intake of alcohol and substance use. Incorporate healthy habits in your daily life to attain optimal health and wellness.

Stepping on the weight scale should not scare you. Do not stop stepping on the scale now that you know they do not necessarily predict healthy weight. No, keep using the scale to monitor your progress in your fitness journey.

Be kind to yourself by not staying in a self-criticizing state for a long time because of a number on the scale. Take the scale reading as it is and push through your weight goals because you need to find ultimate fulfilment in the fitness journey you have started. 

source https://healthyw8.co.uk/does-my-scale-show-a-healthy-weight/

Are All Standards for Healthy Weight the Same?

The Body Mass Index (BMI) is a common way of determining whether you are a healthy weight for your height. BMI of between 18.5 and 24.9 is considered a healthy weight. 

But is BMI the only standard for measuring a healthy weight? Is it accurate? What other standards are available to measure healthy weight? You could be asking yourself all these questions when you think of whether or not your weight is healthy.

You could also be wondering if all standards for measuring your healthy weight are the same, and whether or not you should rely on just one standard.

Standards for Healthy Weight

At the moment, there are two established standards for measuring healthy weight- Body Mass Index (BMI) and Waist Circumference. 

Body Mass Index (BMI)

It is not your first time hearing or reading about the BMI. Body mass index uses your height and weight to establish whether you are in the healthy weight range or no. 

To get your BMI, CDC highlights that your weight in kilograms is divided by the square of height in meters. The result is your BMI. 

Four ranges are available to check how healthy your weight is:

Underweight range: BMI less than 18.5 

Normal range: BMI between 18.5 and 24.9

Overweight: BMI between 25 and 29.9

Obese: BMI of 30 or higher

BMI Drawbacks

Knowing your BMI alone is not enough to establish how healthy your weight is. This is because BMI does not take into account other important factors such as how much muscle and fat you have.

One can be considered overweight or obese on the BMI chart but have a healthy weight. For example, if their blood pressure, blood sugar, and cholesterol levels are excellent, then they do not have any health risks associated with their weight. 

BMI measurements do not account for how muscular you are. You could be a construction worker who takes up most of the heavy lifting tasks making you muscular. You could also be a weight lifter who is muscular. In both cases, your BMI is certain to show high and even place you as either overweight or obese. In a real sense, however, you are at no major risk of illnesses because your average body fat is very low. 

BMI does not consider your age. Yes, BMI measurements are meant for adults but would you be aged 25 years have the same fat deposits as your father who is 50 years? While in some cases this could be realistic, it generally is not the case. Older people have more fat deposits on them than younger people- and stating that a BMI of 30 is obese would not be as precise. 

According to the National Institute of Health (NIH) and National Health Service (NHS), BMI can also underestimate body fat in older people and people who have lost muscle because they can be classified under “healthy weight” yet they are carrying excess fat. 

Waist Circumference

Measuring your waist circumference is another standard to determine how healthy your weight is. This method has gained recent attention because excessive abdominal fat may deposit around the waist and put you at risk of diseases such as type 2 diabetes and coronary heart disease.

Use a tape measure to find your waist circumference. You should take the measurements when you are standing and the tape measure placed horizontally above your hipbones. Bupa recommends that you should be careful not to pull in the tape snug, and to read off the measurement just after you breathe out. 

You have a low risk of health problems caused by weight if your waist circumference is less than 94 cm (37 inches) or 80 cm (31 inches) for men and women respectively.

Waist circumferences of between 94 and 102 cm (37-40 inches) are considered high risk for men. A waist circumference of 80-88cm (31.5-35 inches) is considered high risk in women. 

A waist circumference of more than 102 cm (40 inches) in men is considered very high risk. Non-pregnant women who have more than 88cm (35 inches) waist circumference readings are considered to be at a very high risk of health problems due to health. Asian men and women with waists more than 35.5 inches and 31.5 inches respectively are at a very high risk of illnesses related to excessive fat deposits. 

Are the healthy weight standards the same?

The simple answer is no. The standards are not the same.

While the BMI takes account of weight and height in establishing the ranges for a healthy weight, the waist circumference only considers the circumference of one’s waist. 

Waist circumference, unlike the BMI, accounts for body fat deposits that accumulate around the waist. Belly fat is a worse determinant of obesity-related illnesses such as chronic heart diseases and high blood pressure. 

You may be wondering what now is a healthy weight and whether or not you should worry about your recent BMI reading and waist circumference.

What does a healthy weight mean?

A healthy weight is that which does not put you at risk of diseases while considering who you are as an individual. A healthy weight is a weight that allows you to confidently pursue your daily activities with ease. 

A healthy weight is you as an individual. It goes beyond simple diet and physical activities. A healthy weight is affected by factors such as age, ethnic background, genetics, and lifestyle, among others. It is an outcome of self-care and not necessarily a goal.

A healthy weight is not a scale reading. It is not a body shape or size. It is not what society and social media perceive as having sporty or model-like bodies. A healthy weight is feeling better about who you are because you are not only at low risk of disease but also can find fulfilment in your life.

But this should not be a reason to fill your life with unhealthy habits such as smoking and drinking just because you are naturally confident about your weight. Achieving and maintaining a healthy weight is a natural process, and you should not be too hard on yourself either.

What Now?

Now you know that healthy weight standards are not the same. They differ significantly and do not always rely on scale readings to measure your risk of obesity-related diseases.

Always visit a trained healthcare provider to advise and recommend whether your weight is within the healthy ranger or not if you have doubts. It is good to know your BMI and waist circumference, but they are not self-sufficient to determine your risk of illnesses.

A healthy weight is more of an outcome than a goal. It is something you need to naturally and progressively attain. Take one step at a time towards maintaining or achieving your healthy weight.

Healthy weights differ from person to person. Crucial factors such as genetics, lifestyle, and level of physical exercise, should be considered when talking about a healthy weight.

Avoid beating yourself because of your recent BMI reading that otherwise classifies you as obese. Even if you indeed are overweight, underweight, or obese- that is not a permanent situation. Make progressive little steps towards attaining your healthy weight by eating right, sleeping adequately, and staying physically active. 

source https://healthyw8.co.uk/are-all-standards-for-healthy-weight-the-same/

Can your GP in the UK prescribe you a fitness app on the NHS?

The pandemic has drastically altered the old way of life for millions of people, forcing them to embrace digital platforms for a variety of purposes. Although they have been around for a while, most people use this application for banking, paying bills, and shopping for online products. However, there is an increase in using prescription fitness apps.

With the increasing number of coronavirus cases each day, as well as the government’s stringent measures, it’s becoming increasingly difficult for patients to access any training program or health facilities for regular checkups in the United Kingdom. Diabetic and hypertensive patients, for example, are given recommendations by doctors as such, they need to exercises to help them stay fit. These guidelines prevent them to practice outdoor exercises like walking, swimming and a number of routine programs that help them regain full-body control.

Thousands of health and fitness apps are available by an online search for anyone who wants to get in shape for whatever reason. Unfortunately, determining which app is appropriate for what purpose is not simple. Most applications have no medical truth, but as a patient with a specific medical condition, you need to know if you’re on track. As a result, in order for your patient’s recovery process to be successful, you will need to prescribe a suitable fitness app as a GP.

This article will look for some of the recommended NHS apps that are effective and accurate for patients or persons who would love to get a personal program for training or for medical benefit. Or a prescription and an exercise program. Let’s begin!

How to find trustworthy apps

Things are about to change for NHS Library staff who have had access since 2017, as a popular app feature that incredibly enhances convenience, unlike (NHS.uk) with stringent measures. As a result, NHS staff looking for reliable apps to recommend now have a wide range of options. ORCHA is a well-known body that deals with the evaluation of credibility. They validate Care and Wellness apps by reviewing important details of their creation. A credible, authoritative body ensures that apps charge subscription fees fairly and that their systems are critically tracked.

According to the ORCHA application library, 65 percent are trustworthy; other top apps score 90 percent, which many people highly download. People will leave feedback comments about the application, either recommending improvements or expressing excitement about the apps. That is what you should be looking for.

When a patient downloads an app, the NHS can check its trustworthiness. Certain applications are commercialized, which means you must pay to gain access to them; others are completely free, and you pay nothing to use them. The NHS (London PPH and social care apps DPS) has now enabled GPs to recommend and provide a prescription of effective apps to their patients. These apps are offer different treatment, program intensity, resistance, frequency and guidelines.

According to a study conducted by Mount Sinai Hospital in New York, approximately 92 percent of patients easily adapt prescription apps. Furthermore, patients are more likely to take this prescription seriously if it can be demonstrated that it solves a health problem by presenting a necessity or risk.

What Is NHS Fitness App

The NHS fitness apps help individuals become more active by keeping track of their lifestyle by using a flexible schedule of 12 weeks exercise plan and diet. This application will guide you to achieve great health by managing your calorie intake and ensuring you regularly keep on a balanced diet.

per week, an information guide with an action plan hints at relevant tips and advice a person on their goals. Make sure you keep track of your performance and also identify the types of foods that are high in calories and follow a specific pathway to appropriately balance your diet. Some of these apps help you monitor your heart rate.

There is some useful information and guidelines to help you achieve your weekly goals. You only need to remind yourself of these objectives at the start of each week. Nothing comes without goals, and setting them can help you achieve them even faster.

• Examples of NHS Fitness App
• ·NHS walking app

NHS exercise prescription and fitness app (Walking app)

1. Couch to 5k

The app is for beginners who want to try running exercises. The good news is that the application has been able to help many around the world begin running exercise with little effort at first because the

features in this application are handy and offer a fantastic experience for anybody struggling to start the exercise. Couch to 5k is an impressive addition to the sports medicine world and the best exercise prescription.

Features of Couch to 5k app:

1. It comes with a music player for its users.

2. It has the ability to track your running activities.

3. It connects thousands of runners across the world.

4. It has up to five coaches to keep you motivated.

1. Active 10

This app records every single minute you walk. It is easy to use, all you need to do is get the phone out from your pocket, and the app captures data every step you make. Walking is great for your physical health and actively helps with that. You can use it for your daily exercise prescription and training.

Features for this app:

· The app can track relevant information.

· The app provides personal ideas to boost your performance

quickly.

· Easy to set goals on the app.

· Able to keep track of your achievements.

·   

NHS eating app

1. Easy-meals app

No matter how hard you hit the gym, you must track your meals. This application can easily get you into fantastic health by guiding you on an effective plan that you can easily follow through.

Programs in this app:

· It helps you cut on the consumption of salt

· Reduce fat intake

· Cut on sugar

·  NHS heart app

1. Fribricheck

This application can help your patient keep a close consultation session with a physician by tracking relevant data about their heart rhythms and share their results with a suitable clinical officer for further medical scrutiny. The app has both premium and free category for its users. The app is easy to use. You place a finger on the phone screen, and the information is captured and displayed on your screen. It saves you time from having to visit an exercise prescription centre physically

·   Able to monitor heart rhythm

·   Heart rate

1.   Intelli

This app performs many search services; it is mainly suitable for persons struggling with diabetes. The disease is difficult to manage since you’ll need constant intensive care from a medical facility. With this app, you’ll be able to keep track of your general physical health and any risk arising from diabetes.

The app offers:

· Provides information about your insulin level

· Blood pressure

· Blood sugar

· Able to reveal feet and eye problems/ appropriate

advice

· Interactive consultation dashboard

MyAsthama

MyAsthma is another popular application that helps control disease progression and its prevention as well. It helps predicts the circumstance that would occur if someone deviates from the prescription fitness. Also, the application offers strategies and actionable plans to control their condition.

NHS Fitness Plan and exercise program

This type of exercise has a regular pattern/program going for a duration of 12 weeks. It’s a highly adaptable type of exercise and testing that anyone can complete. You can become physically fit through various exercise activities such as running, walking routine, and strength training or through lifting weight, but remember that consistency is key. Other ways to achieve that is through participating in sports, training, body physical fitness, personal practice and routine, and practising physical control and resistance. Nothing is difficult to accomplish if you adhere to a regular session. Living a healthy life is a great way to avoid disease and medicine. As they say, prevention is better than cure.

So, as you begin, make a list of the number of days and times you’ll need the practice to help you visualize the direction and goals you want to achieve in the end. Again, having a routine is essential.

Final thoughts

Prescription fitness, sports medicine exercise programs are on the rise. There is relevant evidence emerging that supports applications for a person with terminal conditions and can help save money for the family and NHS. With more quality GPs support applications the more patients prescription, also the greater the benefit from interest in these developments. The good news is that many people have accepted electronic prosperity during the pandemic, entrenching these new services when life returns to ordinary will benefit the two patients and our overstretched prosperity organization.

source https://healthyw8.co.uk/can-your-gp-in-the-uk-prescribe-you-a-fitness-app-on-the-nhs/