How much should I weigh?
The American Cancer Society gives a rough guideline for a healthy body weight. The body mass index (BMI) serves as indicator for it and defines the relationship between height and weight. The weight groups apply for men and women who are 20 years old and older and are defined as
Underweight with a BMI of less than 18.5
Normal weight with a BMI between 18.5 and 24.9
Overweight with a BMI between 25 and 29.9
Obese with a BMI of 30 or more.1
There are two ways to find out about your BMI. One way is to calculate it by applying this simple formula: BMI = weight (kg) / [height (m)]2
The other way is to look it up in the chart of the American Cancer Society, by clicking on this link http://www.cancer.org/healthy/toolsandcalculators/calculators/app/body-mass-calculator.
Nevertheless, these are not absolute numbers for everybody. In order to determine the healthy weight for a kid other numbers need to be looked at. Centers for Disease Control and Prevention provide a “BMI Percentile Calculator for Child and Teen”, accessible here http://nccd.cdc.gov/dnpabmi/Calculator.aspx.
Other groups, such as bodybuilders, can also not entirely rely on the BMI number. They usually possess a huge muscle mass which can cause the scale to show significantly more than BMI guidelines indicate. So is it right that muscles weigh more than fat? Not in this sense, one pound is one pound! That means one pound of fat weighs as much as one pound of muscles. However, in this case it is not so much about the weight, but more about the density. Muscles are about 18% more dense than fat and take less space.3
Muscles makes the body appear leaner and more defined. http://bamboocorefitness.com/one-pound-of-fat-versus-one-pound-of-muscle-clearing-up-the-misconception/
Protein is essential for reaching and maintaining muscles and a healthy weight. Men are advised to eat around 56 grams of protein and women 46 grams daily.4
Protein with 25-30% calories boosts the metabolism by up to 80 to 100 calories a day.5
Even more important is that it reduces appetite and causes a spontaneous reduction in calorie intake making it more satisfying than carbs or fat.6
To increase your protein intake you should eat plenty of fish, lean meat, eggs, dairy products, quinoa, legumes and nuts. It is also a possibility to increase your protein intake by consuming protein or meal replacement shakes. The best thing is that they can also be used as desserts. In order to make your body profit, it is of course not only essential to stick to a balanced and healthy diet, but also to include physical activity in your lifestyle. Sticking to this simple rule will most likely make you avoid major weight problems.