Pat_Health&Wellness Tools

I am sure like me, most of you have weight control as part of you health and wellness goal for 2025.

You are now performing all the recommended exercises, eating right, and trying to live a good and healthy lifestyle in general. So, how do you know, for example, on a weekly or biweekly basis that your weight is optimal and under control? This is especially when, on the surface, it does not look like there is any change, which is usually the case if you are just starting these healthy habits.

Relax, while there are many complex and scientific rationals and ways to calculate your weight, I will focus on two simple ways you can do this at home. You need to have a bathroom weighing scale, a measuring tape and a physical or digital notebook for recording these values. For my subscribers you can use the free PatHealth&Wellness Daily Health Tracker gift you received from me. If you are a subscriber and you don’t have a copy, please send me an email to receive your copy.

Now, here are the two (2) simple weight control calculations you can use to track your progress:

1. Body Mass Index(BMI): your Weight (kg) / your Height squared(m2). So lets say you got 75kg on the weight scale and Height as 1.62m. Your BMI= 75/ 1.62 x1.62 = 75/2.62 = 28.6.

Here is what your calculated BMI value may mean as an adult mostly:
A) Underweight: BMI is less than 18.5
B) Normal weight: BMI is between 18.5 to 24.9
C) overweight: BMI is between 25 to 29.9
D) Obese: BMI is 30 or more

BMI is not necessarily a perfect tool, but it serves as a guide to see if the health and wellness activities you are doing are yielding any impact.

2. Waist-to-Hip (WHR): Use this, especially if your BMI shows you are obese. Here is how to measure and calculate your WHR:
a) Use the tape to measure your waist at the narrow section near your belly button, and record the value (cm or m).
b) Then measure your hip at the broader or wider section and record it in your notebook. Note that you must use the same unit of measure centimeters (cm) or meters (m) for both the waist and hip measures.
c)  Divide the waist measure (cm or m) by the hip measure (cm or m) and record the value.

Here is one of the  possible interpretations of the values you get from your WHR measurements
For women, WHR greater than 0.85 and for men, WHR greater than 0.9, means you need to up your health and wellness game in order to  control your abdominal obesity to avoid heart related issues. Make this adjustment as quickly as possible or see your fitness, or health care provider to advice you on the specific types of exercises to perform daily and  consistently.

It takes some self-discipline and support to get you to your desired weight goal for 2025. It’s possible, never give up, and you and I will get there!

Cheers and live healthy daily.