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How does a healthy weight help with keeping fit and well

A healthy weight is an important factor that not only helps you keep fit but also attain an incredible sense of wellness.

A body mass index (BMI) of between 18.5 to 24.9 is considered a healthy weight in adults. However, a healthy weight differs significantly among people because of factors such as age, gender, physical activity, genetics, and health status.

A healthy weight is important in reducing the risk of diseases associated with obesity such as type 2 diabetes, stroke, high blood pressure, and coronary heart disease.

Read through this article to find the benefits of maintaining a healthy weight, how body weight affects wellness, how to maintain a healthy weight, and find answers as to whether your body weight matters if you are healthy.

What are the benefits of maintaining a healthy weight?

It is one thing having a healthy weight and another thing actually maintaining it. Maintaining a healthy weight is not an easy thing but if you know some of its undisputed benefits, you can always find the motivation to eat healthy foods, get adequate sleep, stay physically active, and be generally conscious of your lifestyle. 

Some health benefits of maintaining a healthy weight include: 

Lowering the risk of chronic diseases

A healthy weight can help reduce the risk of developing illnesses such as type 2 diabetes, stroke, chronic heart disease, and some types of cancer such as colon and breast cancer.

Research shows that a healthy weight can lower your risk of early death by up to 30%.

Interestingly, covid 19 has proved to be riskier to people with underlying health conditions such as diabetes and hypertension- both of which being obese and overweight are risk factors.

Prevents the risk of obesity

A healthy weight is important in reducing the risk of developing obesity.

Obesity rates have risen in the recent past with statistics showing that the UK has one of the highest levels of obesity in western Europe: 67% of men and 57% of women are either overweight or obese.

Obese people are at risk of developing chronic diseases, thus, by maintaining a healthy weight, one reduces their chances of developing obesity and its related disorders.

Efficient blood circulation in the body

When your weight is healthy, there is guaranteed efficient blood circulation.

For example, a 2009 study established that losing weight and maintaining a healthy weight for overweight women significantly improved their blood circulation. In the study, the levels of adiponectin protein were increased thus improving blood circulation.

Good blood circulation in the body ensures a healthy blood and oxygen balance in the body hence allowing your circulatory and breathing system to work well.

Body fluid levels are managed

A healthy weight helps in keeping your body fluid levels in check. The basic explanation for this is the fact that there is efficient blood circulation when one’s body has a healthy weight.

A healthy weight also ensures that your body organs are working effectively. For example, efficient waste removal from the body.

Increases your fertility levels

While most people are aware of the chronic disorders caused by being overweight and obese, very few people are aware of impending fertility problems posed by the same.

A healthy weight can help you increase your chances of fertility- this is true for both men and women.

Several articles point to the impact of being overweight and obese on fertility. For example, Better Health confirms that having an unhealthy weight can affect a woman’s fertility by causing hormonal imbalances, problems with ovulation, and menstrual disorders. Obesity also accounts for polycystic ovary syndrome (PCOS)– a disease that causes low fertility levels. 

An overweight pregnant woman can also experience difficulties giving birth.

Overweight and obese men are also at risk of low levels of fertility or infertility altogether. Being obese is associated with hormone problems and erection difficulties.

Does weight matter if you are healthy?

Yes, your weight matters even if you are healthy.

Be cautious of your weight because of the adverse effects of being overweight or obese. As much as you could be healthy, you can never tell what a slight gain without adhering to staying physically active can have to your supposed good health.

How does body weight affect wellness?

Other than health benefits, your body weight has tremendous effects on your wellness. 

Being overweight or obese can significantly alter how you feel about yourself. On the other hand, having a body weight that is healthy is brings a sense of fulfilment. Someone with a healthy body weight is more likely to take part in regular exercise than someone who is overweight or obese.

Your body weight can affect your wellness in the following ways:


If your body weight is healthy, you are likely to have increased self-esteem compared to when your body weight is unhealthy.


You are more confident with yourself if you know you are in good body shape and have a healthy weight thereof. Confidence builds up your levels of wellness unlike the lack of it that can drastically affect how you approach life.

Healthy lifestyle motivation

If you have been gradually losing weight to attain a desirable weight relative to your age, physical activity, gender, and other factors such as health status- you will be motivated to live a healthy lifestyle by adopting a healthier diet to maintain your body weight.

Healthy body weight can help a person to stay motivated every day in their pursuit of a healthy life.

Research shows that people with healthy weights are more motivated to pursue physical fitness and adopt healthy lifestyles than those whose body weight has been hard to lose or maintain healthy levels for a long time.

Bullying levels

Did you know that children who are overweight and obese are bullied at school more than those with moderate weight?

Children with moderate and healthy weights always have confidence and high self-esteem when in school and as they associate with their peers in the neighbourhood.

3 Ways to Maintain a healthy weight

Eat healthy foods

Monitor the kinds of foods that you eat. Different foods have different calorie levels, and the more calories the higher the risk of gaining excess weight.

Avoid foods with excess fat content because they ultimately build up unnecessary fat deposits in your body leading to weight gain.

A healthy diet that helps you maintain a healthy weight should comprise half fruits and vegetables, and the other half is composed of proteins and grains (preferably whole grains). Research shows that a diet composed of low added sugars and refined grains but high in whole grains, plant proteins, and fruits and vegetables can help in maintaining desirable body weight.

Do regular exercise

Exercising is crucial in maintaining a healthy body weight. When people exercise, their bodies burn calories thus helping in both weight loss and maintaining healthy body weights. That is one crucial benefit of exercising that directly relates to weight loss and weight maintenance.

NHS proposes that for adults to stay healthy, they need to be active every day and achieve at least 150 minutes of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. One can also combine moderate and vigorous aerobic activity for optimal results. Some exercises can be aerobics, swimming, jogging, running, walking, and weight lifting.

Get medical advice

If you feel your weight is too low or too high, always seek medical advice. Your personal doctor will help you check your body weight and advise accordingly on matter healthier eating habits and other customized guidance according to your weight.

What Now?

A healthy weight is positively related to healthy body outcomes and better wellness. You can maintain a healthy weight by being physically active, eating a healthy diet, and getting medical advice.

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