Ideal weight: how weight and health are related

Many people understand “ideal weight” to mean the same as “normal weight”. But that’s not quite right. So, what is the difference between ideal weight and normal weight? Ideal body weight, also known as optimal weight, refers to a personal desired weight or target weight. It differs from person to person and is often influenced by aesthetic ideas. “Normal weight”, on the other hand, is a medical term. Specialists determine your normal weight using the Body Mass Index (BMI) and characteristics, such as waist circumference, body fat percentage or waist-to-hip ratio (WHR).

When it comes to ideal weight, there’s no uniform definition. Society often influences our idea of our ideal weight or our self-image. As a result, healthy people of normal weight often strive for a slimmer or more muscular body. On the other hand, some people are comfortable with being overweight and consider this weight to be their ideal weight.

There are several ways to determine the ideal weight of adults. Many people use BMI, WHR or waist circumference as guidance.

Calculate your BMI

The BMI determines your normal weight based on your weight and height and assigns it to a weight category – underweight, normal weight, overweight and obese.

How do you calculate your BMI? Divide your body weight (in kilograms) by the square of your height (in metres):

BMI = body weight in kilograms / (height in metres)²

You’re best off using a BMI calculator to determine and classify your BMI.

Good to know: the BMI provides you with an initial guide when you want to determine your ideal weight. However, it’s only of limited value when it comes to assessing your health: the BMI only compares body weight in relation to height and says nothing about the proportion of body fat and muscle. According to the BMI, for example, athletes with high muscle mass and a low body fat percentage are often overweight. Talk to your doctor if you want to know whether your body weight is healthy or if you are underweight or overweight according to your BMI. They will determine your body fat percentage, take other important criteria, such as age and gender into account and, if necessary, support you in achieving a healthy body weight.

Measuring WHR

“WHR” stands for “waist-to-hip ratio” and describes the ratio of your waist circumference to your hip circumference. The value shows roughly how your body fat is distributed – an important piece of information about your health, because people store fat in different patterns. Depending on the pattern, the risk of certain illnesses, such as cardiovascular disease or Type 2 diabetes may increase. Abdominal fat is particularly critical: it surrounds the organs in the abdominal cavity and is metabolically active. It produces inflammatory messengers and hormones. These increase the risk of chronic illness.

You can easily calculate your WHR using this formula:

WHR = waist circumference in centimetres / hip circumferences in centimetres

For example, if your waist circumference is 72 centimetres and your hip circumference is 97 centimetres, your WHR will be around 0.74. In general, the higher the WHR, the greater the proportion of abdominal fat in the body. A high WHR therefore indicates an increased health risk. According to the World Health Organisation (WHO), a WHR of less than 0.9 is ideal for men and less than 0.85 is ideal for women.

Determining your waist circumference

Your waist circumference helps you assess your risk of certain diseases such as heart disease or diabetes. This also gives you an idea of your ideal weight. Measure your waist circumference approximately around the height of your belly button.

But what is the normal waist circumference?

• A healthy waist circumference in women is less than 80 centimetres.
• For men, a healthy waist circumference is less than 94 centimetres.

As a general rule, your waist circumference should ideally be less than half your height. For example, if you are 1.70 metres tall, your waist circumference should not exceed 85 centimetres. A circumference of 102 centimetres in men and 88 centimetres in women is associated with a higher risk of cardiovascular disorders and diabetes.

Various methods can help you achieve your ideal weight – depending on whether you want to gain or lose weight to achieve your ideal weight.

Gaining weight to achieve your ideal weight

If you want to gain weight, the following tips may help:

• Keep a food diary for a week. Make a note of how many calories you consume on average each day. Increase this amount by about 500 calories a day. Make sure you eat healthy, high-calorie foods such as nuts, pulses, dried fruits, olives, wholemeal bread and whole milk yoghurt.
• Consume more calories with your main meals in the morning, at lunchtime and in the evening. You can do this by eating larger portions or higher-calorie foods. Alternatively, incorporate several snacks into your daily routine.
• Choose foods with a higher calorie density. However, you should always opt for healthy foods.
• Make sure you get enough protein. The federal government recommends 0.8 grams of protein per kilogram of body weight per day for all healthy adults under the age of 65, regardless of gender. For a body weight of 65 kilograms, this equates to around 52 grams of protein per day. Older people are at higher risk of illness and malnutrition. A sufficient protein intake is therefore particularly important for them. To prevent the loss of muscle mass, a protein intake of at least 1 gram per kilogram of body weight per day is recommended for healthy older people.

Losing weight to achieve your ideal weight

If you want to lose weight, a balanced diet and sufficient exercise are essential. It’s best to talk to a nutritionist, doctor, naturopath or traditional Chinese medicine (TCM) therapist about this. They will work with you to create a personal plan. The following tips may also help you to achieve your ideal weight:

• Make sure you eat a varied and balanced diet. The best way to do this is to use the Swiss food pyramid as guidance.
• Prepare your own food and opt for fresh and healthy ingredients. Avoid ready meals as these are often high in calories and contain hidden sugar. They also provide hardly any nutrients.
• Take time to eat. Avoid your smartphone, TV and so on. This will allow you to concentrate on your meal and consciously notice when you’re full.
• Integrate exercise into your daily life. Walk short distances instead of taking the car. You should also take the stairs over the lift.
• Record your achievements. Regularly write down how much weight you’ve already lost. That will motivate you. But don’t weigh yourself too often – once a week is enough.

Find out what your body needs to achieve your personal ideal weight. Regular exercise, balanced meals and relaxing breaks will help you. Be patient and don’t get upset if your weight fluctuates now and then. Fluctuations of up to three kilograms are normal. Consciously listen to your body and talk to a medical professional if you’re unsure about your weight. Also remember that health is more important than the number on the scales. A normal weight doesn’t automatically mean that there are no risks, for example, the risk of a fatty liver, insulin resistance or silent inflammation.