What is considered a “healthy” weight?

Achieving and maintaining a healthy weight is a common goal for many people, but understanding what constitutes a “healthy” weight can be complex. At Surgical Arts of Inland Empire, our weight loss surgeons believe health and wellness go beyond just your weight on a scale and are here to share what it means to have a healthy weight and how you can determine the right target for yourself.

The term “healthy weight” is multi-faceted

A healthy weight is not a one-size-fits-all number. It varies from person to person and depends on a range of factors, including age, sex, body composition, and overall health. Instead of focusing solely on what the scale tells you, when choosing your personal goal weight, consider these aspects as a group (versus just one marker) to determine the weight that may be ideal for you:

1. Body Mass Index (BMI)

BMI is a widely used tool to assess whether an individual is underweight, normal weight, overweight, or obese. It is calculated by dividing a person’s weight in kilograms by the square of their height in meters. While your BMI provides a general idea, it does not account for muscle mass, bone density, or fat distribution, all of which affect your weight and contribute to your overall health, so many people can be misclassified. 

Knowing your BMI helps identify potential health risks and track your progress, but it should not be the only metric you use to set a goal weight. 

2. Body Fat Percentage

Your body fat percentage gives a clearer picture of your body’s composition than just your BMI alone. Body fat is essential for normal bodily functions and to cushion and protect your organs and tissues, but too much or too little can be harmful. Healthy ranges vary, but generally, men can aim for 10-20% body fat and women for 20-30%.

3. Muscle Mass

More important than trying to reach the lowest weight you can maintain, men and women should maintain enough muscle mass to support their activities and health. Muscle mass decreases as we age, so having adequate muscle strength is a vital part of maintaining a healthy weight. Strong muscles help improve balance, support joints, enhance metabolism, support organ function, and increase overall physical performance. 

Strength training exercises can help build and maintain muscle mass and contribute to better health and functionality, as well as creating a pleasing overall form. But, the oft-cited adage of “muscle weighs more than fat” is true, so your weight may not lower as much as you may have anticipated if you are increasing your strength at the same time—but you can rest assured that developing muscle mass is a positive way to support your well-being. 

4. Overall Health and Wellness

Your weight should support your ability to live a healthy, active life. This includes having enough energy to participate in daily activities, maintaining muscle mass, and avoiding chronic diseases. If reaching your goal weight is detrimental to your health, resulting in issues such as irregular menstrual cycles, hair loss, and other medical concerns, then that may not be a healthy weight for you. Regular check-ups with your healthcare provider can help monitor these aspects over the course of your weight loss journey to ensure you are losing weight in a way that does not sacrifice your physical health and wellness.

A healthy weight is more than just numbers; it’s about how you feel, your energy levels, and your overall well-being. 

Reaching your body’s healthy weight

The best way to find the healthiest weight for your body is to focus on achieving a healthy lifestyle rather than chasing an idealized number. Here are some steps you can take to help set realistic goals and achieve lasting health and wellness:

Consult a professional

A knowledgeable medical provider can help you determine a healthy weight range based on your individual needs and health conditions and create a personalized weight loss plan tailored to your goals.

We offer several weight loss methods at our Rancho Cucamonga weight loss clinic:

• Gastric bypass
• Gastric sleeve surgery
• LAP band surgery
• Realize adjustable gastric band
• Semaglutide weight loss injections

Our experienced weight loss surgeons would be happy to recommend which weight loss method is the right choice for you. 

Prioritize nutrition 

A balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables is the most sustainable approach to weight management with long-term health benefits. Extreme or trendy diets typically lack the micronutrients your body needs and any reduction in weight is often gained back once you stop them.

Stay active 

Regular physical activity is key to maintaining a healthy weight and can come from traditional exercise or activities you enjoy. The goal is to make staying active a pleasant part of your life. Incorporate a mix of cardio, strength training, and flexibility exercises into your routine. 

Monitor progress mindfully 

Track your progress through methods other than the scale, such as how your clothes fit, your energy levels, and your overall well-being. Fitness trackers can also be helpful when used mindfully. Don’t forget to celebrate non-scale victories like tightening your belt and be patient with your weight loss journey.

Your “healthy weight” will be unique to you

It’s important to remember that health is incredibly individualized, so your body’s “healthy weight” will almost always be different from the people around you and will likely change throughout your life. Factors like your genetics, lifestyle, and unique anatomy, play a significant role in determining what is healthy for you:

• Genetics can influence your body’s shape and size, metabolic rate, and how you store fat. 
• Lifestyle habits, including your activity level, eating habits, and stress levels, also impact your weight.
• Your unique bone structure and muscle mass help determine your weight, so the ideal weight range for you may be higher or lower than what you may expect. 

Allow yourself to embrace your individuality and understand that a healthy weight is about more than just numbers; it’s about how you feel, your energy levels, and your overall well-being.

Medical weight loss in Rancho Cucamonga

Setting realistic goals, prioritizing nutrition and activity, and seeking professional guidance, can help you achieve and maintain a weight that supports your physical, mental, and emotional health. If you’re ready to start your journey to a healthier weight or need assistance with your weight loss goals, contact our team by calling (909) 579-3111 or send us a message online today.