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If you’re wondering if there’s a definitive “healthy weight,” here’s the truth: There’s no perfect, absolute number you should aspire to achieve.

Your healthy weight depends on a number of different factors, and there’s no way we can all fit into the same mold.

With that said, everyone has a healthy weight — or better yet, a healthy weight range — they can strive for to limit their risk of weight-related health issues. Here’s how to estimate yours.

How to Find Your Healthy Weight

Age, height, gender, bone density, muscle-to-fat ratio, and overall health can all influence how much you weigh.

While there’s no cut-and-dried formula for calculating your healthy weight, there are four common metrics that medical professionals use:

• Body mass index (BMI)
• Waist-to-hip ratio
• Absolute waist circumference
• Body fat percentage

While these measurements won’t provide you with a magical number to aim for, they can be used as a guideline to determine a healthy weight range.

(Though, again, this isn’t an exact science — it’s also important to pay attention to other factors, like your energy levels, how your clothes fit, and how good you feel overall.)

What Is Body Mass Index (BMI)?

Body Mass Index (BMI) is an estimation of body fat based on a person’s weight and height.

Doctors may use your BMI as a screening tool to determine if you’re at risk for developing obesity-related health problems such as heart disease, high blood pressure, type 2 diabetes, and sleep apnea.

To calculate your BMI, divide your weight in pounds by your height in inches squared, and multiply the result by 703. (Or just use an online BMI calculator.)

The resulting number predicts where you sit on the weight spectrum:

• Underweight = BMI <18.5
• Normal weight = BMI 18.5–24.9
• Overweight = BMI 25–29.9
• Obesity = BMI of 30 or greater

You can get an idea of your recommended weight range for your height by consulting this BMI chart from the National Institutes of Health.

However, the Center for Disease Control and Prevention (CDC) notes that BMI is not a reliable method of measuring body composition, which is all-important, because it only measures “excess weight” and not excess fat.

Excess weight isn’t always a bad thing. Someone who carries a lot of muscle, for example, may have a high BMI even though their body fat percentage is quite low.

That’s why it’s important to take other metrics, like waist circumference and boy fat percentage, into consideration, too.

What Is Absolute Waist Circumference?

Absolute waist circumference is a fancy term for your waist measurement in inches. This measurement should be taken an inch or so above your belly button, says nutrition scientist Eric Feigl-Ding, PhD.

“People with apple-shaped bodies — or a large amount of fat around the midsection — have high risk levels for health problems, especially when their waist circumference is more than 35 inches (for women) or 40 inches (for men),” he explains.

How can this info help you determine your healthy weight? In general, if your waist circumference falls below that threshold, it’s likely that your weight is within a healthy range.

What Is Hip-to-Waist Ratio?

Like BMI and absolute waist circumference, measuring your hip-to-waist ratio is another quick way to estimate whether you’re at a healthy weight.

To calculate hip-to-waist ratio, simply divide your waist measurement (in inches) by your hip measurement (taken at the widest part of your buttocks—also in inches).

The resulting number can be used to predict your risk of developing health conditions such as heart disease, especially in women.

For men, waist-to-hip ratios of:

• Less than 0.9 = low risk
• 0.9 to 0.99 = moderate risk
• 1 or above = high risk

For women, ratios of:

• Less than 0.8 = low risk
• 0.8 to 0.89 = moderate risk
• 0.9 or above = high risk

Similar to BMI, lowering your waist-to-hip ratio into the “low risk” range means that your weight is likely in — or close to — a healthy range.

What Is Body Fat Percentage?

We get it: When you’re trying to lose weight, you want to see the number on the scale go down.

But water retention, muscle mass, and hormones can cause the scale to fluctuate — so focusing on weight isn’t the best way to gauge whether your healthy lifestyle is paying off.

By keeping track of your body fat percentage, however, you can get an idea of how much fat you’ve lost — even if the number on the scale isn’t budging.

And research suggests that body fat percentage — the percentage of your weight that comes from fat — may be a better predictor of cardiovascular risk factors than BMI.

So how do you measure body fat percentage? The most reliable methods include a DEXA (x-ray) scan, underwater weighing, or bioelectrical impedance.

Some of these methods can be done at home — you can shop online for a body fat scale that uses bioelectrical impedance — but for the most accurate estimate of your body fat percentage, you’ll want to let a professional do the measuring (ask your doctor for a recommendation).

Finding Your Healthy Weight Without Crunching Numbers

When it comes to determining and achieving your goal weight, some of the most important variables can’t be calculated or measured.

Take stock of how you feel overall: Do you have enough energy to be as active as you’d like throughout the day? Does your annual physical show you’re in good health? Are you eating and sleeping well?

Pay attention to that instead of solely focusing on what you see on the scale.

“It’s always about a better weight, not a perfect weight,” says Marty Davey, M.S., R.D. “Aiming for better weight is much more useful, because it’s achievable. A 280-pound person who loses even 10 percent of their weight is still obese, but has reduced health risks. That’s a win.”

The post What Is a Healthy Weight for Me? appeared first on BODi.

As the temperatures start to drop, we start craving soup. This healthy Tuscan tomato soup recipe is a favorite since it’s super simple to make with a few pantry staples like canned tomatoes, chickpeas, and day-old bread!

Our take on a Tuscan tomato soup (also known as pappa al pomodoro) adds chickpeas for extra plant-based protein and texture. If you are looking for a delicious but healthy homemade tomato soup that is thick and creamy without the need for heavy cream – you’ll love our Tuscan tomato bread soup.

We were honestly so shocked by the creaminess of this soup because it tastes like it has cream, but it is actually dairy-free. Blending half of the soup in a blender and adding the bread to the soup base creates a creamy texture without any heavy cream.

Check out the details for our healthy Tuscan Soup, a few helpful FAQs, followed by the full, delicious recipe.

The Ingredients Photo Credit: Get Healthy U

To make our healthy Tuscan soup, you’ll need:

• Canned Tomatoes: we recommend using a higher quality canned tomato like San Marzano tomatoes if you can since they add so much flavor to this simple soup. We prefer whole, peeled tomatoes. 
• Onion, Garlic and Carrot: this combo of veggies adds tons of flavor to this soup. If you don’t have fresh garlic, you can substitute with 2 teaspoons of garlic powder. 
• Broth: use a flavorful broth for best results. Use vegetable broth for a vegan version of this soup or else you can use chicken stock. For those that need to limit their sodium intake, use a low sodium broth. 
• Chickpeas: add some plant-based protein and texture to this simple soup by tossing in a can of drained chickpeas. If you don’t have chickpeas, you can substitute with white beans or butter beans. 
• Basil: fresh basil is a perfect pairing with tomatoes. We use fresh basil but you can also use dried basil – we recommend adding about 1 teaspoon dried basil. If you don’t have basil, you can also use a teaspoon of Italian seasoning. 
• Bread: cube up day-old or stale bread to thicken this soup. We used a sourdough loaf, but any soft white bread will also work well for this Tuscan soup recipe. You just want to avoid using a whole grain or seedy loaf as the grains and seeds do not break down into the soup.

The Details Photo Credit: Get Healthy U

Here are the detailed instructions for our healthy Tuscan soup:

• Saute the Onion and Carrot: start by adding olive oil, diced carrots, and onion to a large dutch oven or large stock pot over medium-high heat. Saute until the onion is translucent. Stir in the garlic and cook for 1 more minute. 
• Simmer with the Other Ingredients: Meanwhile, add the canned tomatoes to a large bowl and crush them by hand. Add them to the pot with broth, chickpeas, and basil. Simmer and then add the day-old bread. Simmer until the bread is softened. 
• Blend Half: add ½ of the soup to a blender and puree until smooth (or use an immersion blender to partially blend the soup). Stir back into the rest of the soup. Serve with parmesan cheese, olive oil, and more fresh basil leaves.

Tuscan Soup FAQs Photo Credit: Get Healthy U

Is this Tuscan soup healthy?

Yes! This healthy tomato basil soup recipe is made without heavy cream but is instead thickened with bread which reduces the total calories. Tomatoes are a good source of several essential nutrients like vitamin C which supports a healthy immune system and potassium, an electrolyte, which is beneficial for blood pressure regulation. 

The red color of tomatoes comes from a red pigdment and antioxidant called lycopene. Processed tomatoes (like canned tomatoes) are much higher in lycopene than fresh tomatoes. Those who eat more lycopene rich foods may have a lower risk of heart disease and cancer.

How many calories in tomato soup?

This healthy tomato soup recipe has about 175 calories per serving. Traditional canned Campbell’s tomato soup has only 90 calories per serving. Our version of tomato soup is a little higher in calories since it also has chickpeas which bumps up the protein and fiber content.

Can you make this soup with canned tomatoes?

Yes! We love making tomato soup using canned tomatoes because you can make it anytime of the year, not just the summer when tomatoes are at their best.

Can you make this soup ahead?

If you like to meal prep or make ahead of time, you can just prepare the soup as directed then allow it to cool to room temperature for storage. Store in airtight containers in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat in a pot on the stove. Individual servings can be reheated in the microwave.

Full Recipe: Healthy Tuscan Soup Photo Credit: Get Healthy U

Total Time: 40 minutes

Yield: 8 serving(s)

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• 2 large raw carrots, peeled and chopped
• 3 cloves raw garlic, minced
• 1 (28 oz) can whole peeled tomatoes (San Marzano)
• 4 cups vegetable or chicken broth
• 1 (15 oz) can of garbanzo beans, drained and rinsed
• 10 basil leaves, chopped fine
• 1 ½ cups day old bread, cubed or torn into pieces
• 1/4 teaspoon sea salt and ground black pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and carrots and saute until the onion is translucent. Stir in the garlic and saute for 1 minute.
2. In a separate bowl, crush tomatoes by hand. Add them to the pot with salt and pepper. Partially cover and simmer over medium heat for 15 minutes.
3. Add the broth, chickpeas, and basil. Bring back to a simmer for another 10 minutes.
4. Add the bread cubes; simmer for another 10 minutes until the bread is soft. You can use a potato masher to break down the bread if needed. Add sea salt and black pepper.
5. Add ½ of the soup to a blender and puree until smooth (make sure to leave the lid ajar for venting out the steam). Add back to the pot and stir to combine.
6. Serve with parmesan cheese, extra olive oil, a dollop of heavy cream (optional), and more fresh basil.

Nutrition Information Per Serving:

• Calories: 175
• Protein: 7 gram(s)
• Fat: 5 gram(s)
• Carbohydrates: 26 gram(s)
• Fiber: 6 gram(s)
• Sugar: 7 gram(s)

More Soup Recipes You’ll Love Photo Credit: Get Healthy U

If you are looking for more tomato based soups, here are a few of our favorites: detox vegetable soup, hamburger soup, or this hearty white bean soup. We also rounded up 14 fall soups that everyone will love that are also hearty and delicious.

21 Healthy Quinoa Recipes You’ll Want to Make ASAP Photo Credit: Shutterstock

On the hunt for the best quinoa recipes? We don’t blame you! Quinoa—an edible seed and plant-based protein—is known for being a nutritional powerhouse and easy to incorporate into any meal needing a healthy boost.  

Check out our favorite quinoa recipes that are so delicious, you’ll forget how healthy they are!

21 Healthy Quinoa Recipes You’ll Want to Make ASAP

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes) Photo Credit: Depositphotos

From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

Highest Rated Low-Calorie Smoothies Photo Credit: Depositphotos

Whether you need an on-the-go breakfast, an energizing afternoon pick-me-up, or a refreshing beverage to cool down on a hot day, all are great reasons to whip up one of these highly-rated smoothies!

Smoothies are naturally packed with nutrients and a great source of fiber since you’re including whole fruits and/or vegetables.

Highest Rated Low-Calorie Smoothies

The physical state of every person is crucial. If you have problems with your health, you cannot live a normal life as they cause multiple complications. For example, schoolers cannot focus on their education as their physical state doesn’t let them study well and follow the pace. Thus, physical education steps up. One is supposed to be healthy physically. It’s necessary to take care of physical activity to remain healthy all the time. When youngsters suffer from various ailments, the best grades will never come regularly.

As a result, many students ask – What writing agency can write an essay for me? They commonly use https://domyessays.com/ because they know how skilled and effective its writers are. Yet, you can simply improve your physical state and thus use its help rarely. This informative guest post explains how physical activity can boost school performance and how an ordinary student can sustain his or her physical condition regularly.

The Positive Effects of Physical Activity

If you undertake physical fitness on a regular basis, you surely sustain your own health. There are more than physical benefits for us. Not all people understand that being in shape also improves our mood and develops our brain. The importance of certified physical education in schools and colleges is huge. We will highlight the main benefits that can help students become more effective learners.

Improvement of Cognition

Not all people know that physical education classes are implemented to develop various kinds of cognitive functions. Multiple studies proved that regular physical exercise can develop our brains in many positive ways. Here are the common cognitive functions one can develop if one is physically active:

• Thinking
• Speaking
• Movements
• Creativity
• Concentration, etc.

You should agree that all these and some other functions are crucial for learning aims. When you devote your physical fitness to cognitive and brain health, you become a more effective learner. You can think clearer and more creatively. You gain a better focus on your tasks and thus rarely make mistakes.

Enhanced Mood

Your health and academic life are tightly related to one another. When you work out physically, and you like that, your brain starts to produce additional levels of such natural hormones as endorphin, dopamine, and serotonin. These are the most famous mood regulators that can improve our mood a lot. When you are in a good mood, you surely study better, get a better focus, desire, etc.

We need to underline one crucial fact. You get those hormones only if you really like what you’re doing. If you go to the gym and you hate that, you will never be in a good mood. It will lower and lead to problems with learning. Select the sport that can bring you pleasure.

Increased Memory Capacity

One of the main benefits of physical activity for learners is the chance to sufficiently expand their memory capacities. Regular workouts help your mind hold more information and remember it for a long time. Thus, the process of learning will be more effective.

Physical Activity Linked to Higher Grades

Undertaking physical fitness on the brain is helpful for academic success. We have already mentioned vital benefits you can enjoy if you work out physically and enjoy that process. These benefits help to focus on what you must do, increase your memory capacity, and make you more energetic and productive. As a result, it helps to perform your duties better and thus earn higher grades when you complete your academic projects.

Tips on How to Boost Your Physical Conditions

Physical activity and physical education are crucial for schoolers. When a youngster is physically active and not exhausted, he/she enjoys vital benefits to earn higher grades. It is necessary to figure out how to boost your physical condition. Here are our recommendations:

• Select the sport you like. First of all, select the kind of sport that suits your talents, preferences, and physical abilities. You are supposed to like it.
• Spend enough time on it. Secondly, schedule your time to work out at least thrice per week.
• Do not overwork. You should not exhaust your body. Even 15 minutes of intensive running or gymnastics may be sufficient for you.
• Consume healthy food. Refuse junk food and consume only natural products.
• Sleep well. A person is supposed to sleep 8-10 hours per day to restore the body.
• Drink enough water. An adult person should drink about 5-8 full glasses of water every day to stay hydrated.

The Bottom Line

Physical activity in the classroom is of enormous importance. Teachers should sustain the physical conditions of their students if they want to keep them healthy and involved in the educational process. There are many benefits that help to improve school performance when you are physically active. Parents are expected to encourage their children, too.

The post How Physical Activity Affects School Performance appeared first on GymGuider.com.