- Step 1: Find an ideal weight chart Find an ideal weight chart online. Use the term "weight chart" in a search engine and look for one that uses the most specific information.
- TIP: Look for a chart that shows exact heights, weights, and uses a specific age range.
- Step 2: Compare to your current height and weight Find the appropriate weight range for your height and gender in the ideal weight chart. Compare to your current height and weight to see if you fall within the healthy range.
- TIP: Set a small starting goal to keep you motivated if you are working to lose weight. Even a loss of only five or ten percent of your current weight can reduce your risk for heart disease or other weight-related illnesses.
- Step 3: Find a BMI calculator Find a BMI - or body mass index - calculator online for an even more accurate measurement of how much fat you carry and how that affects your weight.
- Step 4: Input your current height and weight Input your current height and weight into the BMI calculator. Select the appropriate gender and get your BMI calculation.
- TIP: Know that the BMI calculation may overestimate body fat in very muscular athletes or underestimate body fat in older people or others who have lost a lot of muscle.
- Step 5: Have a BMI calculation within 18.5 and 24.9 Know that a healthy BMI calculation falls between 18.5 and 24.9. Measurements between 25 and 29.9 are considered overweight, while 30 and above are classified as obese.
- Step 6: Measure your waist circumference Use a tape measure to measure your waist circumference. Stand and place the tape measure just above your hip bones. Breathe out, and note the measurement in inches. Aim for a measurement under 35 inches for women and 40 inches for men.
- Step 7: Eat healthy foods and exercise Eat healthy foods and exercise daily to stay at a healthy weight. Keep an eye on your health, and discuss any issues you are having with your doctor to make sure you're on the right track.
- FACT: Compared to statistics from the 1970s, in 2010, more than twice as many children between the ages of two and five, and three times as many kids between six and 11 are now classified as obese.
You Will Need
- Ideal weight chart
- Internet access
- Your current height
- Your current weight
- Tape measure