What is a healthy weight for men, and how can you achieve it?

Men's Health SHARE 05 Nov 2024

Men’s Health: A Weighty Issue

What is a healthy weight for men, and how can you achieve it?

A question commonly asked by men visiting their doctor is, ‘What is a healthy weight for me’?

They are keen to know what the ‘average’ is for men their age, and what an ideal weight is, in order to be considered healthy.

Weight is usually assessed using something called the Body Mass Index (BMI) calculator which takes into account your height and weight and indicates whether you are within a healthy weight range, if you are overweight, or even if you are underweight.

It is not always that straightforward though. Whilst the BMI calculator can tell you whether you are within a range that is generally considered healthy or not, doctors advise that this shouldn’t be your only method of measurement when it comes to improving health.

Making sure you do enough exercise and eat a balanced diet, are also key to avoiding obesity and living an all-round healthier life.

Why weight matters

Sticking to a weight that is considered healthy is very important. Being within the ‘normal’ weight rage reduces your risk of developing a number of health conditions in the future. These include heart disease, diabetes, stroke, hypertension (high blood pressure) to name a few. It can also reduce your risk of developing some cancers.

BMI

A BMI calculator divides your weight in kilograms (kg), by the square of your height (m2). For example:

If your height is 180cm/1.8m and your weight is 75kg, your BMI would be calculated as follows

Step 1: Multiply your height in meters by itself 1.8 X 1.8 = 3.24
Step 2: Divide your weight in kilograms by the number you got in step 1 75 / 3.24 = 23.15

A healthy weight range is between 18.5 and 24.9. Anything less indicates that you are underweight. A BMI above 25 is considered overweight and over 30 means you are obese.

It is important to note that the BMI calculator does not take into account certain factors, such as a high percentage of muscle, or age group, so overall lifestyle should always be addressed when looking to achieve a healthy weight.

Doctors also stress that measurement of waist circumference is an important factor, particularly in men, even if your BMI is considered within the ‘normal range’. The World Health Organization recommends than men have a waist circumference of less than 94cm, to avoid risks associated with something called abdominal obesity – a risk that is significantly increased if this measurement exceeds 102cm. The size of your waist is a good indicator of the amount of visceral fat you have – a fat which gathers around your vital organs and can increase risk of heart attacks and type 2 diabetes.

An all-round approach

Whether your BMI reading indicates that you need to lose weight or reveals that you are in fact within a ‘normal’ range, everyone should first focus on diet and exercise as a means to maintaining a healthier, happier life and protecting their long-term wellness.

Diet for your ideal weight

What you eat has the biggest impact on your weight – consuming excessive calories over a long period can lead to obesity and have a detrimental impact on your wellness.

It goes beyond just reducing the amount you eat though, and you should aim to eat a balanced diet, rich in fruit, vegetables, protein and wholegrains. Try to limit the amount of red meat that you eat, as well as moderating your intake of dairy, sugar and fatty fried foods.

If you are overweight, try tracking the amount of calories that you are consuming as a first step. Ask your doctor what your daily intake should be (for adult men it is usually around 2,500 per day) and gradually aim to reduce your current intake. Try and make sure most of your calories are coming from the right food groups.

Exercise for a healthy weight

Most men should aim to be getting at least 30 minutes of exercise a day. This can be a mixture of high and low intensity workouts but aim to get your pulse increased as much as possible to really feel the benefits.

Added benefits of healthy eating

As well as having an impact on your weight, and helping to prevent a number of health problems, eating well and getting enough exercise have other benefits.

It has been proven that a good diet and in particular exercise can be great mood boosters. They cause the release of endorphins, also known as ‘happy chemicals’ in the brain. As well as decreasing stress levels, they boost your mental health.

Diet and exercising might will also improve your sleep patterns. We all feel better after a good night’s sleep and research has even shown that people who sleep better lose more weight.

Maintaining a heathy weight is vital for your long-term health. Talk to your doctor today about a diet and exercise plan that can help you maintain a healthy weight and ensure a healthier tomorrow.