If you want to live a healthy life one important thing you should maintain is your body weight. Most people don’t know what is considered as ideal body weight. Also most people don’t maintain their ideal body weight.

Your ideal body is not a single value and it falls in between a range. If you can maintain your weight in between this range then you are maintaing the correct body weight.

However, if you’re overweight or obese then you are at risk of developing various metabolic disorders associated with it like diabetes mellitus and metabolic syndrome.

The body mass index (BMI)

Calculating your body mass index or BMI is the simplest way to determine whether you have the correct weight for your height.

To calculate your BMI you need to measure your weight in Kilograms and height in Meters.

Once you did that you can calculate your BMI using this simple formula.

How to calculate your BMI
How to calculate your BMI

By using the value that you get from calculating your BMI you can find out whether you have an ideal body weight or not. Not only that the BMI will also help you to get an idea in how to adjust your weight.

How to interpret your BMI

If you’re from the USA or a European country,

  • BMI less than 18.5 kg/m2 – underweight
  • BMI between 18.5 kg/m2 – 24.9 kg/m2 – normal weight
  • BMI between 25 kg/m2 – 27 kg/m2 – overweight
  • BMI more than 27 kg/m2 – obese

If you are from Sri Lanka or from an Asian country

  • BMI less than 18.5 kg/m2 – underweight
  • BMI between 18.5 kg/m2 – 22.9 kg/m2 – normal weight
  • BMI between 23 kg/m2 – 25 kg/m2 – overweight
  • BMI more than 25 kg/m2 – obese

What should I do if my BMI is too high?

There can be various reasons why your BMI is too high. The two main reasons include your dietary habits and lifestyle.

If you are overweight or obese you need to be more proactive and you have to do the necessary modifications for your diet and lifestyle that will bring your weight back into the normal weight range.

If you continue to be overweight or obese this increase your risk of developing diabetes and diabetes related metabolic complications in future.

Dietary modifications

Eat healthy diet
Eat healthy diet

Cut down carbs and fat

You need to cut down your carbs and fat and change to a healthy diet. Carbs and fat are the main sources of energy and if you do not spend they will accumulate in your body as fat and increase your weight.

Also make sure to reduce the amount of sugar you consume as they contain large amount of carbs in the form of glucose.

You can increase the amount of protein content in your meals while cutting down your carbs and fat, by this way you can have the same amount of food and you won’t feel hungry during the day.

Cut down fast food

Fast foods are usually loaded with fat and carbs. Today most of us are consuming fast foods more than ever. If you are someone who is consuming fast food on a regular basis then you should try to reduce is or stop it completely if possible.

What Grub It advice is to completely stop fast food, check out our recipes page for healthy recipes to eat.

Lifestyle modifications

Live an active life
Live an active life

Be more active

Today most of us are living a sedentary lifestyle and complain about lack of time to exercise.

However, the American heart association recommends that a healthy adult should workout at least 30 minutes a day and 5 days a week.

So whether it’s jogging, going to the gym or swimming, whatever you do engage in a fast-paced activity. It will help to burn the excess amount of fat in your body. Ultimately reducing your weight.

When to see a doctor?

If you’re obese and your BMI is close to 40 then you should consult your physician. They will also perform some basic blood tests on your body and it will screen your body any complications associated with obesity such as diabetes.

In females obesity can affect your fertility and if you are overweight or obese and has sub fertility it is also advisable to consult your physician.

Depending on your BMI and the other complications you might have your doctor will advise you on controlling your weight. He may also refer you to a facility that specialises in weight reduction surgery. Where they might offer you weight reduction surgery to correct your obesity.

So the bottom line is you should try to maintain your body weight within the normal range of the BMI. If you maintain your weight at a healthy state it will reduce lots of health related complications in the future.

Please be sure to check Grub It for more health tips and dietary advice to keep your ideal body weight.


Dr Rukshan Ranatunge is a graduate from the Faculty of Medicine, University of Kelaniya (MBBS). He is currently studying for his masters in health informatics.

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