As a fitness professional with years of experience helping clients achieve sustainable results, I recommend determining your ideal weight before starting any diet. This is highly individualized, influenced by factors like health goals and aesthetics. Ideal weight varies by perspective—health-focused or appearance-driven—and formulas are designed for adults aged 18-65 who aren't elite athletes. Women should not be pregnant. Key formulas include: the Lorentz formula (simple, based on height and sex, but often underestimates); the Creff formula (accounts for body type and age, reflecting natural changes from 25-55); and the Monnerot-Dumaine formula (incorporates bone frame via wrist circumference and height for precision).
Beyond ideal weight, track your Body Mass Index (BMI) throughout your fitness journey—it's a WHO-validated tool. Calculate it easily: divide your weight in kg by height in meters squared. Results classify you as underweight, normal, overweight, or obese. For deeper analysis, consider advanced metrics like the Adipose Mass Index (IMA, using hip and waist measurements), Fat Mass Index (FMI), and Waist-to-Hip Ratio (WHR) to evaluate visceral fat risks.
Maintaining a healthy weight requires balanced nutrition and consistent exercise. Alternate cardio (running, cycling, elliptical, swimming) with strength training—aim for 2-3 sessions weekly, at least 45 minutes each. Prioritize daily fruits, vegetables, one dairy serving, proteins, starches, and healthy fats. Cook fresh meals over processed foods. Hydrate with at least 1.5 liters of water daily, skipping sugary drinks, juices, syrups, and alcohol. Finally, eliminate mindless snacking for lasting success.
