A healthy weight is essential for maintaining good health and reducing the risk of various conditions. In this article, we discuss what a healthy weight is, how to determine if you’re overweight, the health risks associated with excess weight (including visceral fat), and the benefits of a fit and healthy body. We also share tips for achieving and maintaining a healthy weight.

What is a healthy weight?

A healthy weight is often determined using the Body Mass Index (BMI). The BMI is a measure of the ratio between your weight and height and is calculated by dividing your weight in kilograms by the square of your height in meters. The formula is:

BMI = weight (kg) / (height (m) × height (m))

The interpretation of BMI values is as follows:

It is important to note that BMI does not always provide a complete picture of your health. Factors such as muscle mass, bone density, and fat distribution are not taken into account in this calculation. For example, someone with high muscle mass may have a higher BMI without actually being overweight. Therefore, it is advisable to use additional measurements—such as waist circumference—to get a more complete picture.

When do we consider it overweight?

Overweight is defined as having a BMI of 25 or higher. This indicates an excessive accumulation of body fat, which can lead to various health risks. In addition to BMI, waist circumference is an important indicator for overweight, particularly when measuring visceral fat. A waist circumference that is too high is defined as more than 80 cm (31.5 inches) for women and more than 94 cm (37 inches) for men.

Health risks of overweight

Being overweight is an important risk factor for various health problems. An increased amount of body fat—especially around the abdomen—is often associated with several conditions that negatively affect overall health. Some of the key risks include:

Visceral fat: why it's a threat

Visceral fat, which accumulates around the internal organs in the abdominal cavity, is a particular concern. Unlike subcutaneous fat (the fat directly under the skin), visceral fat is highly active metabolically. It does so by releasing pro-inflammatory substances and hormones that can disrupt the normal functioning of the body. This leads to an increased inflammatory response and changes in hormone balance, significantly raising the risk of metabolic disorders.

Scientific studies show that an excess of visceral fat is strongly correlated with an increased risk of cardiovascular diseases, type 2 diabetes, and other metabolic disorders. The presence of this type of fat can disrupt the normal insulin response, which is a key factor in the development of chronic diseases.

The ideal Level of visceral fat

When monitoring visceral fat, it is important to know that target values exist to support optimal health. Using advanced measurements—such as the InBody assessment that we use at Physicum Personal Training in Amsterdam —we can accurately determine the amount of visceral fat present. In general, a visceral fat level of less than 10 is considered optimal. This level indicates a healthy balance, meaning that the risk of the aforementioned conditions is relatively low. Maintaining this level can play a crucial role in preventing the negative health risks associated with excessive fat accumulation.

Benefits of a fit and healthy body

Achieving and maintaining a healthy weight offers numerous benefits, both physically and mentally. A fit and healthy body is the foundation for a life filled with more energy, a higher quality of life, and a greater chance of a long, vital existence. Here are some of the key benefits:

Improved cardiovascular health
When you maintain a healthy weight, the strain on your heart and blood vessels is significantly reduced. This leads to more efficient blood circulation and lower cholesterol levels. Regular exercise and a balanced diet not only help burn excess fat but also promote healthier heart function—resulting in a lower risk of heart attacks, strokes, and other cardiovascular complications.

Lower blood pressure
Excess weight can lead to higher blood pressure because your heart must work harder to circulate blood throughout your body. By maintaining a healthy weight, this extra strain is minimized, leading to less wear and tear on the blood vessels and reducing the risk of cardiovascular diseases. Additionally, lower blood pressure contributes to a generally healthier and more energetic feeling.

Reduced risk of chronic diseases
A healthy weight not only helps prevent cardiovascular diseases but also reduces the risk of other chronic conditions such as type 2 diabetes, certain types of cancer, and arthritis. Adopting a healthy lifestyle supports the optimal functioning of your metabolism and immune system, enabling your body to better resist illnesses and recover more quickly when needed.

Better sleep quality
Excessive weight gain can lead to sleep problems, such as sleep apnea—where breathing repeatedly stops during sleep. By losing excess fat and maintaining a balanced body composition, the quality of your sleep can significantly improve. A good night’s sleep is essential for recovery, concentration, and sustained energy throughout the day.

More energy and vitality
A fit body works more efficiently. With less excess fat and a well-functioning metabolism, you have more energy for daily activities. Regular exercise stimulates the release of endorphins—the so-called "feel-good hormones"—which not only boost your energy levels but also improve your mood. The result is a sense of vitality that strengthens you both mentally and physically.

Improved self-image and confidence
Working towards and maintaining a healthy weight can significantly boost your self-confidence. As you become fitter and more energetic, your self-image improves. This positive effect often spills over into other aspects of your life, such as relationships, work, and social activities. Feeling in control of your own health contributes to a strong, positive mindset.

Overall quality of life and well-being
A healthy weight has a broad impact on your everyday life. It minimizes physical limitations and enables you to participate more actively in social and recreational activities. By investing in a healthy lifestyle, you not only reduce the risk of health issues but also enhance your overall quality of life—allowing you to enjoy daily moments with less pain, more energy, and a stronger sense of well-being.

How to calculate a healthy weight and monitor it yourself

As mentioned earlier, BMI is a handy tool for getting an indication of your weight relative to your height. You can easily calculate your BMI using online calculators, such as those provided by the Voedingscentrum.

In addition to BMI, measuring your waist circumference is an effective way to understand the distribution of fat in your body. An increased waist circumference can indicate a higher risk of health issues, even if your BMI is within the normal range.

Weight is just a number: daily fluctuations and influences

It is important to realize that your weight can fluctuate daily due to various factors, such as fluid retention, hormonal changes (for example, during the menstrual cycle), food and drink intake, and even your digestion speed.

These fluctuations are normal and not a cause for concern. Weighing yourself every day can lead to unnecessary stress and provide a distorted view of your progress. Therefore, it is advisable to measure your weight on a regular—but not daily—basis (for example, once a week under the same conditions, such as in the morning after waking up).

The role of muscle mass in strength training

During strength training, muscle mass increases, which can lead to an increase in body weight even as fat mass decreases. This is because muscle tissue is denser and heavier than fat tissue. Therefore, it is important not to focus solely on the number on the scale, but also on other indicators of progress, such as:

First steps to adopting a healthier lifestyle

If you are overweight and want to improve your health, you can start with small, achievable adjustments:

1. Adjust your diet

- Eat more unprocessed foods: Choose vegetables, fruits, whole grains, lean proteins, and healthy fats.

- Avoid refined sugars and ultra-processed products: Soft drinks, white bread, and chips contribute to overweight.

- Eat mindfully: Take your time during meals and listen to your hunger signals.

2. Increase physical activity

- Combine cardio and strength training: Cardio helps burn fat, while strength training maintains and increases muscle mass.

- Increase your daily activity: Take more walks, use the stairs, and move more throughout the day.

- Find a sport you enjoy: Enjoyable activities are easier to maintain over time.

3. Build healthy habits

- Regular sleep: Lack of sleep can lead to weight gain. Ensure you maintain a healthy sleep routine and get sufficient rest.

- Stay hydrated: Drinking enough water supports a healthy metabolism and prevents unnecessary cravings.

- Manage stress: Prolonged stress increases the hormone cortisol, which can promote fat storage. Dedicate time to relaxation exercises or breathing techniques.

Conclusion

A healthy weight is not just a number on the scale—it represents a balanced lifestyle that enhances your overall well-being. By calculating your BMI and waist circumference, you gain better insight into your health while considering factors such as muscle mass and daily fluctuations. Small adjustments in your diet, exercise routine, and lifestyle can make a significant difference on your journey to a fitter and more energetic life.

Is it time to work on your health and do you need help taking action? At Physicum we’re here to support you! Fill out our match test today and discover what we can do for you.

Bronnen

- Het Voedingscentrum – Heb ik een gezond gewicht?
- KWF Kankerbestrijding – BMI berekenen
- Obesitas Behandeling – Wat is visceraal vet?