Most people in this country are unhappy with their weight. Either they want to lose weight, they are prone to being underweight, or they want to be more muscular. We can help you on your journey to your ideal weight.
Losing weight made easy! Lose weight fast! Get rid of your belly in three weeks! Promises like these can be very tempting. But usually there is not much more to them than a supposedly revolutionary new method for losing weight or fitness tips for eliminating belly fat. Whether you want to maintain your current weight, lose a few pounds or put on a little, you cannot achieve your ideal weight with miracle cures like these. What matters is that you achieve energy balance with appropriate exercise and nutrition.
Do not base your goals on physical ideals of one kind or another, but rather on your health. What is considered a healthy body weight? Measurements such as body mass index (BMI) and waist circumference provide a rough guide as to whether it might be advisable for you to lose or gain weight. They indicate whether your weight is within the normal range or whether it poses a risk. Being overweight can lead to cardiovascular diseases, diabetes, cancer, and joint and back pain. Being underweight is often a sign of being deficient in vital nutrients, which compromises the immune system, muscular function and the body’s ability to heal, and can also lead to the bone disease osteoporosis.
Old habits die hard. Give yourself the time and support you need. This may take the form of personal nutrition counselling or a programme such as Weight Watchers or eBalance. Helsana supports you – find out more in the blog “Losing weight made easy”.
Seeking inspiration for a balanced diet? Or training programmes targeted at losing weight? Find tips for every day in the Helsana Coach app.
If you want to know whether it is advisable for you to lose weight or put on weight, you can gain an initial picture using one of the many established measurement methods. Talk to your doctor for more information and recommendations about specific measures.
The body mass index is the most well known and widely used method. It compares weight to height: weight in kilos divided by height in metres squared (kg/m2). A value from 18.5 to 24.9 is considered normal.
The Smart BMI calculator also includes age and gender. Neither method takes account of your build or the ratio of fat to muscle.
Your waist circumference can be used in addition to your BMI to assess your individual risk of complications. As a general rule, your waist circumference (at the navel) should never be greater than half your height. A circumference of over 102cm in men or 88cm in women indicates increased risk. Measurement methods that take account of waist circumference are the waist-to-height ratio (WHtR) and the waist-to-hip ratio (WHR).
Evelyne Dürr (MSc ETH Human Movement Sciences) has been working at Helsana since 2014. As an expert in health management, she is involved in the areas of prevention and health promotion for customers. Evelyne Dürr was on hand to advise and support the editorial team for this article.