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What should my ideal weight be?
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That, my friends, is a very loaded question, and one that does
not have a simple answer.
“What should my ideal weight be?”
That, my friends, is a very loaded question, and one that does not have a simple answer. There is much more to body weight than what the scale says, or what the height/weight chart in the doctor’s office may indicate. There are many variables to consider. Let’s look at a few.
For starters, we must take body type into account. There are three basic body types: “ectomorph,” “mesomorph,” and “endomorph.”
- An “ectomorph” is characterized by a thin, linear appearance, often with narrow waist, hips and shoulders.
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A “mesomorph” would have broad shoulders, a narrow waist and naturally large muscles. (If you have seen me, you know that this is the body type that I have).
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An “endomorph” often has bigger bones, a round face and a large trunk and thighs.
Next, we need to look at family history, which goes hand in hand with your body type, since body type is determined genetically. When you exercise and diet, you may be able to change the shape of your body, but you cannot change your body type.
We then need to consider body composition (or lean body mass to fat ratio). It is common knowledge that muscle is more dense than body fat. As such, although you may be thin, you may weigh more because you have more muscle mass. I have seen “skinny” people who are technically obese because they have less muscle mass than they do fat on their bodies. However, if they have an “ectomorph” body type, they may appear to be in good physical shape. Conversely, I have seen large people who are actually quite lean because they have more muscle.
It should be noted that leaner bodies are more efficient calorie burners. Muscle burns five times more calories than fat does. For example, hypothetically, if a pound of fat burns 10 calories, then a pound of muscle will burn 50 calories. Thus, the more muscle you have, the more calories you will burn at any given time.
Let’s take a look at body fat distribution.
I’m sure you have heard body shapes being described as “apple” or “pear” shapes. An “apple” body shape refers to someone who carries more of their weight around their middle. In this case, studies have shown that there is a higher risk of heart disease. As such, when an individual who has an “apple” shape would benefit from losing weight since most likely the fat lost will come from the mid-section. By doing so, the health risks are lowered.
A “pear” shaped body is one that tends to be more bottom heavy (carry more fat around the hip area). If this is the case, although carrying extra body fat is never a healthy thing to do, the health risk factors are not as much of an issue.
Medical history is also a factor. Certain conditions or medications can have a direct impact on your ability to lose, or in many cases, gain weight. (If you think this may apply to you, consult with your doctor).
Your functional ability is yet another factor that will affect your “ideal” body weight. If your capacity to perform activities of daily living or to engage in physical exercise is limited, then you will have a different need from someone who does not have such limitations.
As you can see, determining one’s “ideal body weight” is not as easy as stepping on a scale. Safe, realistic, and more importantly, attainable body weight is highly individualized. While yes, there are parameters to go by, everyone will be different. The best thing you can do to maintain an ideal weight is eat a balanced, healthy diet, and exercise to the best of your ability. The rest will take care of itself.
If you have any questions, or would like more information about any fitness matter, please contact me at (408) 981-1566 or email me at ho**********************@*****on.net.
Karen Seraphine holds a master of arts degree in physical education/fitness management from New York University and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She owns HomeRun Personal Training in Gilroy.
