If you know me or have been reading this blog for a while, you'll know that I'm not going to give a simple answer. I will give a range with examples but it's not a "one size fits all" situation.
The Quick Answer
Most people reading the FitChurch blog are looking to lose some weight, build stamina for daily tasks, and to just be healthy. With that in mind, here's the "quick and dirty."
Based on BMI (body mass index), there is a range that your doctor wants you to be in to be as healthy as you can be, since that is their goal as your physician.
There are generally four main ranges:
1.) Underweight (<18.5)
2.) Normal weight (18.5 - 25)
3.) Overweight (25 - 30)
4.) Obese (>30)
Here's an example. Jane Doe is a 5'5" tall female in her mid 40's. Here are her ranges:
Underweight - less than 111 lbs
Normal weight - 111 - 150 lbs
Overweight - 150 - 180 lbs
Obese - 180 lbs and up
Here's a formula that you can use:
BMI = (body weight in lbs / height in inches squared) x 703
So, if Jane weighs 150 lbs and is 5'5" tall (65" x 65" = 4225):
BMI = (150 / 4225) x 703
BMI = 0.0355 x 703
BMI = 24.95
Keep in Mind
A few things to keep in mind are:
1.) Your goals
2.) Your weight is NOT who you are
3.) Start with what you can hand and go from there
Your Goals
Body Mass Index doesn't give us the whole picture. There are bodybuilders and strongmen who are clinically obese, yet their bodyfat percentage is very low. Are they healthy? According to their blood tests and other factors, they may be very healthy, even though their BMI says otherwise. Does this still take it's toll? Yes. Even though most of their weight is muscle the weight still takes it's toll on their knees and other joints. If they are large enough, it can also take it's toll on their heart as the heart still needs to pump large volumes of blood to more muscle.
Just keep in mind that your goals have an impact on your decisions. For most people reading this blog, being a bodybuilder is not even a thought. Nonetheless, I wanted to explain this situation and broaden your understanding.
"The beginning of wisdom is this: Get wisdom. Though it cost all you have, get understanding." (Proverbs 4:7 NIV)
Your Weight is NOT Who You Are
You are more than the number on the scale! You are a human being. You were lovingly created by God. He loves you. I love you. Never forget that!
Is the number on the scale important? Yes. Is it the end all be all? No. Keep track of it to measure progress but don't get hung up on it. Focus on making positive changes like eating veggies and lean protein at every meal and the weight loss will follow.
Start With What You Can Handle and Go From There
As with anything, change can be a challenge. Don't put more on yourself than you can handle.
God never gives us more than we can handle so why would we give ourselves more than we can handle?
So What is the Right Weight for You?
Yes, BMI is important and is a good guideline and the healthiest range is a BMI between 18.5 and 25. Keep your overall goals in mind and don't let your current BMI discourage you. Make an appointment with your physician to decide on your goal weight then get guidance from a qualified personal trainer and/or dietitian to help you progress toward your goal at a sustainable pace.
Lastly, enjoy the ride! Enjoy learning new recipes and exploring different exercises and tastes of different foods. This will bring new energy and enthusiasm into your life!
Love God. Love people.
-Chris Finley
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