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Even Having Ideal Body Weight Is Not Naturally Healthy

Ideal body weight is not a complete guarantee that a person's body is in good health and free from disease. Indeed obesity or excess weight can increase the risk of certain diseases, such as heart disease, stroke, and diabetes. But these diseases can also occur in people of normal weight. The ideal body weight can be determined using a BMI (body mass index) calculator or called BMI (body mass index). However, BMI alone cannot be an absolute benchmark for evaluating one's health condition. This is because the IMT formula only calculates the ratio of body weight and height. One drawback of calculating BMI is that this method cannot determine the amount and distribution of fat in the body. A bodybuilder can have a high BMI value, even though his body fat levels are low. In fact, the high amount of fat in the body is important to assess a person's risk of various chronic diseases, such as diabetes and cardiovascular disease.

Thin people can have a lot of fat

From the explanation of BMI above, it can be concluded that people with ideal body weight or who look thin may have excessive body fat percentage. This condition is called thin outside, fat inside (TOFI) or "thin outside, fat inside". Conversely, people with excess body weight but normal body fat composition can be considered healthier than people who have a normal BMI but excess body fat composition. There are two types of body fat, namely subcutaneous and visceral fat. Subcutaneous fat is fat located under the skin, whereas visceral fat is in the abdominal cavity and near the body's organs. Excess body fat tissue, especially visceral fat, can be bad for health because it can increase the risk of various diseases, such as:
  • Heart disease
  • Type 2 diabetes
  • Stroke
  • Alzheimer's disease
  • Cancer

Then, What Is A Healthy Ideal Body Weight?

A healthy ideal body weight is when the body weight is in accordance with normal BMI and body fat mass is not too high. There are several ways that can be done to calculate body fat, including checking the thickness of fat tissue in the arm or abdomen (anthropometric examination) and weighing with special scales (body fat scales). This examination can be done by a nutritionist. The ideal body fat percentage criteria differ for each person, depending on age and sex. In women, the ideal body fat percentage ranges from 25-30%. Whereas in men, it ranges between 18-25%. Now, to achieve ideal body weight and maintain body fat composition so as not to overdo it, you need to adopt a healthy lifestyle by:
  • Exercise regularly.
  • Eat healthy and nutritionally balanced foods.
  • Increase intake of fiber, protein, and complex carbohydrates from vegetables, fruits, and nuts.
  • Limit consumption of foods that contain a lot of trans fat, saturated fat, and cholesterol, such as fast food and organ meats.
  • Reduce sweet foods and drinks, such as ice cream, cakes and soft drinks.
  • Control stress.
Now you know about healthy weight and how to achieve it, right? Come on, start applying now! One more thing, do not forget to check your health condition regularly to the doctor. If necessary, consult a nutritionist to ensure that your body weight is ideal and your body's fat tissue is not excessive. In addition, a nutrition specialist can also recommend a diet that is right for you.

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