The benefits of maintaining a healthy weight

Having a healthy weight can protect you from many diseases. By assessing your healthy weight and maintaining it as much as possible, you will benefit from an additional tool allowing you to stay in shape… and live longer!

In order to achieve optimal health, it is recommended that you calculate your healthy weight using a body mass index (BMI) calculator as well as knowing your waist size.


To calculate your BMI, you need to divide your weight in kilos by your height in meters squared. Let’s take the example of a person weighing 68 kg and measuring 1.65 meters:

Weight (kg) ÷ height (m) 2    = 68 kg ÷ (1.65 m) 2    =   24.97

So, this person has a BMI of 25.

To calculate your waist size, simply measure your abdomen at hip height using a tape measure.

Ask your healthcare professional to help you determine your BMI and waist measurement.


An optimal BMI should be between 18.5 and 24.9 if you do not have other conditions influencing the results (for example, if you are pregnant). The waist circumference, for its part, should be around 80 cm for women and 94 cm for men.

Achieving and maintaining a healthy weight can benefit you in the long run. The benefits of a healthy weight include:

  • reduced risk of heart disease;
  • reduced risk of strokes;
  • reduced risk of developing certain types of cancer;
  • control of non-insulin-dependent diabetes;
  • relief of tension in the back and joints;
  • increased energy level;
  • optimization of immune function;
  • reduced risk of osteoporosis;
  • reduced risk of infertility;
  • reduced risk of anemia;
  • better self-esteem;
  • increased level of energy and well-being.

Here are some tips to help you maintain a healthy weight:

  • Follow Canada’s Food Guide for healthy eating.
  • Make informed food choices. Avoid foods containing sugar, fat and lots of calories.
  • Eat plenty of fruits and vegetables.
  • Practice physical activity at least 3 times a week. Walk rather than drive when possible. Use the stairs instead of the elevator, etc.
  • Introduce good lifestyle habits, for example, drinking plenty of water, getting enough sleep, etc.
  • Limit your alcohol consumption.
  • Regularly assess your weight using a bathroom scale on a flat surface, preferably always at the same time of day and without clothes.

When we know all the benefits that achieving a healthy weight can bring, we understand the importance of implementing measures to combat obesity, both in children and adolescents and in adults. If you think you have weight to lose or are concerned about the effects that excess weight could have on your health, talk to your pharmacist or doctor. You can also call on the expertise of other professionals, such as that of a nutritionist, to help you develop an action plan aimed at maintaining a healthy weight.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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