Essentials of Health - My Ideal Weight
My ideal weight
We will start with some theory in order for you to better understand the basics of weight control and diets, and will finish with more practical and easy-to-follow tips as well as references for those who want to learn more.


What is my ideal weight? Do I need to lose weight and why?

There are two useful and easy to use tools that can help you determine if your weight is within a healthy range or if you are at a greater risk of developing health problems: the body mass index (BMI) and the waist circumference (WC). BMI is an indicator of the health risk associated with being underweight and overweight, and WC is used as an indicator of health risk associated with abdominal obesity.

What is the body mass index and how can I find what mine is?

Here are three tools you can use to determine your BMI: by calculating your BMI yourself using the formulas below, by using our automatic BMI calculator, or by referring to charts.


Formulas

If you wish to calculate your BMI yourself, you can easily do so in either metric units or English units using one of the following formulas.
Metric Units: BMI = Weight (kg) / (Height (m) x Height (m))
English Units: BMI = Weight (lb) / (Height (in) x Height (in)) x 703
Health Risk Classification According to Body Mass Index (BMI)
Classification
BMI Category (kg/m2)
Risk of developing health problems
Underweight
Normal Weight
Overweight
Obese class I
Obese class II
Obese class III
  • Protein: 10-35%
  • Fat: 20-35%
  • Carbohydrate: 45-65%
According to the National Academy of Sciences, the research consensus is that the AMDR are the levels of macronutrients that ensure we are providing an optimal amount of essential nutrients such as vitamins and minerals to our body. These are also the nutrient ranges associated with a lower risk for chronic diseases. People with diets containing nutrients outside the AMDR may potentially face an increased risk for nutritional deficiency or related chronic diseases.  Consequently, a diet consisting of an appropriate amount of macronutrients that meets the AMDR definition is recommended for lasting and healthy weight loss.
>= 40.0
35.0 - 39.9
30.0 - 34.9
25.0 - 29.9
18.5 - 24.9
< 18.5
Extremely High
Very High
High
Least
Increased
Increased
Grain Products
1 slice (35 g) bread or ½ bagel (45 g)
½ pita (35 g) or ½ tortilla (35 g)
125 ml (½ cup) cooked rice, pasta, or couscous
30 g cold cereal or 175 ml (¾ cup) hot cereal
Meat and Alternatives
75 g (2 ½ oz.)/125 ml (½ cup) cooked fish, shellfish,   poultry, or lean meat
175 ml (¾ cup) cooked legumes
2 eggs
30 ml (2 Tbsp) peanut butter
Milk and Alternatives
250 ml (1 cup) milk or fortified soy beverage
175 g (¾ cup) yogurt
50 g (1 ½ oz.) cheese

Vegetables and Fruit
125 ml (½ cup) fresh, frozen, or canned
vegetable or fruit or 100% juice
250 ml (1 cup) leafy raw vegetables or salad
1 piece of fruit

2
3
2
1-2
1
1
Meat and alternatives
3-4
3
2
3
Vegetables and fruit
Grain products
Milk and alternatives
4
2
3
5
4
2
6
6
3-4
2
3
3
3
2
7
6
8
6-7
7
6
7
7
8-10
7-8
8
7
M
F
M
F
M
F
Girls and Boys
Children
50+
19 - 50
14 - 18
9-13
4-8
2-3
Teens
Adults
Low-GI foods
(scores below 55)

Arowroot cookies
Brown rice
Cheese pizza
Sweet potato
Wholemeal bread
Intermediate-GI foods (scores between
55 & 70)
Banana
Broccoli
Milk
Pasta
Soy milk
Bread
Honey
Potato
White rice
Watermelon
High-GI foods
(scores higher
than 70)
Example of common foods and their GI category
Once your daily calorie need is identified, refer to the table “Food Intake Patterns”, which suggests amounts of food to consume from each group in order to meet your calorie levels.
Use the table “MyPyramid Food Intake Pattern Calorie Levels” in order to determine your daily calorie levels, according to your age, sex and level of activity.
Follow a balanced, low-calorie diet based on portion control, energy density, and low-GI foods.
 
  • For this, you can use the following simple and easy to follow guidelines:  
Weight control can play an important role in your quest for a better, healthier, and happier life. The role of diets in the prevention of complications due to obesity and diabetes has also recently become a major focus in medical research and practice, as well as in the development of public health policies and recommendations.

The following pages will explore the basic notions about weight:

  • What is my ideal weight?
  • Do I really need to lose weight?
  • Why is losing weight good for my health?
  • What types of diets are available and which one is best for me?
  • Step one:      Make a commitment.
Set realistic goals. Some of the elements and techniques explored in "Mental well-being" (e.g., setting goals, affirmations & visualization, Neuro-Linguistic Programming, power of focus and many others), may be very useful tools.
  • Step six:        Maintenance program
                                Click here to read about our own preferred approach.
  • Use low-GI foods. Click here for more information on the Glycemic Index and for very comprehensive lists of foods and their glycemic index.

First, you can obtain the following "Food Intake Patterns"     from the USDA "MyPyramid"

  • Food Intake Pattern Calorie Levels [PDF][TEXT]
  • My Pyramid: Food Intake Patterns [PDF][TEXT]
  • Also on this site
Conclusion

Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. That's why the Institute of Medicine's expert panel has stated this: "Because improvements in the quality of the diet and especially the amounts of food consumed are important to weight loss, as is modifying one's lifestyle to incorporate reasonable physical activity, any weight-loss program must attend to these two components, providing the participant with necessary information and, ideally, skills”.


I want to learn more


  • Selected Books
  • Step seven: Stay motivated
2.
1.
How to use the charts
  • Step four:
  • Step two:
Effect of a Low-GI Diet

Low-GI foods affect blood sugar more slowly and steadily. These foods create a feeling of fullness and provide greater satiety. They also seem to affect the resting metabolism positively and provide longer-lasting, more consistent energy, making overeating less likely. Conversely, high-GI foods act rapidly to influence blood sugar and provide quick energy. However, this energy is usually short-lived and hunger soon returns, potentially leading to overeating and weight gain.



The bottom line: A step by step approach on how to start on a new diet and how to easily plan your meals

Now, I better understand what a healthy and durable weight loss is, but I am still confused about how I can apply all this in a practical way.

There are many possibilities and approaches; the following advice is given for information only as we are not providing nutritional counseling services on this site. The information should not be used in place of a consultation with a competent health care or nutrition professional.

Now that you are better-equipped to understand the basics of a good and sustainable way of controlling your weight, you may find many other suggestions out there that are just as good or even better; you may, however, find the following approach very useful if you feel ready to get started.


Our own approach:
2. Reduction in total calorie intake

In order to lose weight, energy balance must be put in the negative range. This means that you must:

  • Eat less calories than your body presently gets to maintain its current weight, or

  • Increase your physical activity in order to burn more calories

  • Do a combination of the two

Studies have demonstrated that those who achieve a sustainable weight loss, have most of the time also adopted a balanced healthy lifestyle and exercise regularly.


While you reduce your calorie intake, you also need to ensure that nutritional needs are met. The following two approaches have proven to be efficient for that purpose:

1. Portion Control
2. Energy Density Control


Portion Control

Portion control is based on determining serving size and the number of calories contained in a serving. This approach helps control the total amount of calories ingested in a day. Weight-loss plans that use this approach provide specific meal plans (e.g., diabetic exchange diet, USDA Food Guide Pyramid, "7-day diets") .

Examples of servings: USDA My Pyramid: Food Intake Patterns [PDF][TEXT]


Energy Density

Energy density is based on the volume/calorie ratio of foods eaten. Weight-loss diets using this method will recommend eating low-energy-density foods; these are normally low in fat and rich in fibre. Examples include soups, stews, vegetables, and fruits. With this approach, you concentrate on the type of food you eat instead of its quantity (e.g., "start every lunch and dinner with a broth-based soup or green salad" or "eat whole grains").


Portion Control vs. Energy Density; which approach to choose?

It is all a question of preference; however, recent research suggests that the two approaches work independently in terms of weight loss. This further suggests that combining both approaches may lead to greater weight loss than if either is used separately.



3. The Glycemic Index : the third element in your diet plan

What is the Glycemic Index?

The glycemic index (GI) is a ranking system based on the effect the foods you eat have on your blood sugar level. Foods with a high glycemic index contain sugars or carbohydrates that are absorbed quickly, leading to a sharp rise in the blood sugar level in the two or three hours following ingestion. Conversely, foods with a low glycemic index are absorbed more slowly and lead to a less sudden and less significant increase in the blood sugar level.

Value of the GI

The use of GI has been shown to be beneficial in the treatment of diabetes and high cholesterol Reference. Conversely, some research tends to show that high-GI diets may be associated with obesity and some forms of cancer (References).

Lists of foods with their corresponding GI values have been published, and a number of websites provide free databases of glycemic index values. Here is one of the more established comprehensive sites:


Another website - designed by the University of Sydney - provides a searchable database where you can search by food name, glycemic index, or glycemic load:

(When on the site, select the GI database link from the left-hand menu)


Here is a brief list as an example:
Source: “Eating Well with Canada’s Food Guide”. Health Canada 2007
    Reproduced with the permission of the Minister of Health, 2011
Examples of Food Guide Servings:
1. The Acceptable Macronutrient Distribution Ranges (AMDR):
How can I incorporate the AMDR notion in my day-today meal planning?

Tools such as the USDA “Food Pyramid” or the Health Canada table of
“Recommended Number of Food Guide Servings per Day” incorporate the AMDR, are easy to follow and can be used as a road map that will guide you and show you how much food you need from each of the different food groups everyday. 


         Recommended Number of Food Guide Servings per Day
2. A realistic reduction in the total daily calorie intake while still meeting
   overall nutritional needs.

3. The use of the glycemic index as an additional meal-planning tool.

*The Acceptable Macronutrient Distribution Ranges (AMDR)
Note: For persons 65 years and older, the “normal” range may begin slightly above BMI 18.5 and extend into the 'overweight' range.

Source: Health Canada. Canadian Guidelines for Body Weight Classification in Adults. Ottawa: Minister of Public Works and Government Services Canada, 2003.


Interpretation:

From the chart above, we see that people with a BMI between 18.5 and 24.9 are considered healthy based on their height and weight.

People who are in the overweight (25 - 29.9) and obese (>= 30) ranges are considered to have too much body fat. People who are in the underweight
(<= 18.5) range, on the other hand, are considered to have too little body fat.

It is also important to keep in mind that the BMI measures only one health determinant. Many other factors also play important roles in your health. As such, having a healthy BMI does not mean that your body is in perfect health; the presence or absence of other risk factors also needs to be considered, and these are discussed throughout this site.


Waist Circumference

Waist circumference (WC) is not as accurate as the Body Mass Index but may still be a very useful indicator. Men are considered to be at a higher risk of developing health problems if their WC is > 40 inches, or > 35 inches (90 cm) in women.


Why do I need to control my weight and what is the best way to achieve my ideal weight?

Research has shown that as weight increases to the levels referred to as "overweight" and "obese”, the risks for the following conditions also increase:

  • Coronary heart disease
  • Stroke
  • High blood pressure
  • Type 2 diabetes
  • Cancers (endometrial, breast, prostate, gallbladder, colon, and possibly lung)
  • Dyslipidemia (high total cholesterol or high levels of triglycerides)
  • Liver and gallbladder disease
  • Sleep apnea and other respiratory problems
  • Osteoarthritis / joint diseases, chronic lumbago
  • Gynecological problems (abnormal menses, infertility, stress incontinence)
  • Skin infections
  • Psychological issues, social stigmatization, depression
  • Reduced mobility and difficulty in maintaining personal hygiene

The good news is that it is never too late to adopt a healthier diet and reduce the extra weight.  Even modest weight loss may lead to significant benefits. In order to develop a healthy lifestyle and start losing some extra weight, you can help prevent the development of lethal or chronic conditions and can even reverse the damage done, adding a few happy years to your life. Research shows, for instance, that rats and mice on a calorie-restricted diet (30% fewer daily calories) live up to 40% longer Reference. In addition, the National Weight Control Registry (NWCR), probably the largest study of individuals who have successfully achieved long-term weight loss, showed that “nearly all registry members indicated that weight loss led to positive changes in many areas of their lives, showing improvement in their level of energy, physical mobility, general mood, self-confidence, as well as physical health”.


Losing Weight – What is healthy weight loss

Now, I know that I need to better control my weight. What is the best way of achieving my goals? What works and what does not work?

People starting on a diet usually want fast results. They also want a diet that is easy to follow. The most popular diets, also known as “fad diet”, can be divided into the following categories, with some overlaps:

  • Low-carbohydrate diets (high-protein and/or high-fat)
  • High-protein diets
  • Low-fat diets
  • Fad diets (Hollywood Grapefruit, Tiger Diet, Paleolithic, etc.)

The difference between these diets is the variation in their various macronutrient contents (protein, carbohydrate, and fat). While there is a debate as to which of these diets is the most effective in terms of weight loss, it is also still very important to understand the role of the specific dietary macronutrients and how they can affect body composition and metabolism, in addition to their consequences for conditions such as diabetes and cardiovascular risks.

Many of these diets, especially when followed for a long period of time, may have negative side effects on body composition or on the absorption of other important nutrients like vitamins and minerals, which as a consequence, can increase the risk for heart disease, stroke and other diseases. Also, more recent evidence tends to demonstrate that:

  • Long-term effects of high-protein diets may be associated with a decreased life span, predisposition to certain types of cancers, lower brain mass in mice, and maybe Alzheimer’s disease (*).
  • Low-carb, high-protein diets are linked to arteriosclerosis in mice (*)
  • Low-carb diets may lead to kidney stones and bone loss due to the high excretion of calcium in the urine caused by the diet (References)

For most healthy people a short term high protein diet or other fad-diet may not be harmful; however, if you have kidney disease, liver disease or any other medical condition, please talk to your doctor before following a new diet.

In addition, research tends to show that although some of these diets appear to be effective in creating substantial initial weight loss, most people who follow them, especially when they lose weight very rapidly, will regain their original weight quickly, often within a few months after the end of their diet.

Studies show that people who maintain their weight loss over the long term get regular physical activity. In contrast, people who lose weight by crash dieting or by drastically reducing their calories to 400 to 800 a day are likely to regain weight quickly, often within six months after they stop their diet.


Which type of diet works the best?

Research tends to show that a healthy weight loss is better achieved with diets that include an optimal balance of macronutrients that follows the National Academy of Sciences recommendation on the “Acceptable Macronutrient Distribution Ranges (AMDR)” and that focuses on the total calorie content, on the glycemic index of the food we ingest, as well as on our general lifestyle. Those diets are called “ Balanced, low-calorie diets”.

Balanced, low-calorie diets may often lead to less spectacular initial weight loss, but will lead to better results in the long run. And remember, even a modest weight loss may lead to significant benefits in terms of health. In addition, such diets help the body obtain all the macronutrients, vitamins, minerals, and other nutrients it needs for healthy development and healthy living.

A balanced diet will, therefore, take into account the following three elements:

1. The Acceptable Macronutrient Distribution Ranges (AMDR)* for                           adults (as percentages of calories), which are as follows:
BMI Charts for Adults
(Note: These charts are not intended for use by those under 18 years of age, pregnant women, or lactating women).

    BMI Tables and Calculators for Children and Adolescents
   
        
Source: Centers for Disease Control and Prevention


What is my BMI telling me?

BMI Categories
BMI Calculator

The following calculator may be very convenient; simply choose between the English and Metric systems and enter your height and weight as required.