When it comes to achieving healthy body weight, some men might look to what’s average and use that as their goal. For instance, the average weight for men in the U.S. was 199.8 pounds from 2015 to 2018, according to the National Center for Health Statistics.
But an ideal weight for men depends on different factors, from age to height and build. Not to mention, the average weight for men isn’t necessarily the same as a healthy weight for you.
So then, what’s a healthy weight for men, and how can you reach that? Keep reading for insight.
Is There An Ideal Weight for Men?
When talking about men’s weight, the term “ideal” can have many definitions. We like to think of the ideal weight for men as the healthiest weight for each individual.
So rather than striving for the average male weight, you can ask your healthcare provider what a healthy weight range is for you.
How Do You Know If You’re at a Healthy Weight?
One method is using a formula of height and weight to figure out your body mass index or BMI. To calculate BMI, divide your weight in pounds by your height in inches squared, then multiply that result by 703.
BMI measurements are divided into four weight categories:
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Underweight, below 18.5 BMI
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Healthy weight, 18.5 to 24.9 BMI
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Overweight, 25 to 29.9 BMI
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Obesity, over 30 BMI
Another way is to measure your waist circumference by placing a tape measure around your middle, just above your hip bones. Then measure your waist just after you breathe out.
According to the Centers for Disease Control and Prevention (CDC), the average male waist size is 40.5 inches.
BMI vs. Overall Health
Maintaining a healthy weight is important for preventing serious health conditions. However, knowing your BMI or waist circumference won’t give you the whole picture.
These numbers don’t measure body fat percentage, and they don’t account for many other things affecting overall health.
Your physical well-being is more than a number on the scale, but aiming for a healthy weight is still worthwhile.
More than one in three men have excess weight, and more than two out of five have obesity. A higher weight can lead to health issues like type 2 diabetes, high blood pressure (hypertension), sleep apnea and heart disease — to name a few.
Factors That Influence Men’s Weight
As mentioned, healthy weight for men can vary from person to person, thanks to many factors.
Ethnicity can play a role in weight. For example, black, Hispanic and white men tend to be heavier and taller than Asian men.
Ideal weight for men also varies based on age, as younger and older men tend to weigh less than those in middle age.
The average male weight by age can vary as much as a few pounds. Guys in their 20s and 30s weigh 196.9 pounds on average, men in their 40s and 50s are 200.9 pounds on average, and men over 60 measure in at 194.7 pounds on average.
Not only that, but the average weight for men is also influenced by height — this measurement is factored into calculating BMI. A Google search of “average weight for 5’9 male” — which also happens to be the average height — will show different results than for a 6’4 man.
4 Tips for Weight Management
So, what’s a healthy weight for men? Based on your height and BMI, the recommended weight for men falls within a range.
Though it’s not the most accurate measurement of overall health, BMI can give you a rough idea of whether you’re in a healthy weight range and at risk for obesity-related health conditions.
It’s generally recommended that those with a BMI in the obesity category aim to lose weight and those in the overweight category try not to gain weight. Still, a healthcare provider can give personalized insight into your weight management plan.
Again, BMI is just one way to get a general idea of health. And bear in mind the average weight for a 5’10 male will differ from the average weight for a six-foot male and someone over six feet.
Still, these tips for weight management apply to just about everyone.
1. Focus on Nutrition
Eating a balanced diet full of a range of nutrients is one of the most crucial steps in managing your weight.
Aim to include more whole foods in your meals, like fruits, vegetables, whole grains, lean protein and healthy fats.
You’ll also want to limit how much processed food you eat. Eating lots of super-processed snacks and fast food can lead to a higher risk of health conditions like obesity, increased blood pressure, heart disease and spiked blood sugar levels.
Avoiding sugary drinks can also help with weight loss. How so? Consuming high amounts of sugar (whether from what you eat or what you drink) can lead to excess weight or obesity.
2. Get More Movement
Regular physical activity is another key part of weight management and overall well-being.
The CDC recommends 150 minutes of moderate exercise each week, including two days of strength training. This can be broken down to 30 minutes of exercise five days a week, like a brisk walk with a weight-lifting session.
And in general, it’s good to sit less and move regularly throughout the day. This is called non-exercise activity thermogenesis (or NEAT) — it’s essentially all the daily physical activity you get outside of actually working out.
3. Prioritize Sleep
Another critical component of reaching a healthy weight for men? Getting enough quality sleep.
A lack of sleep, an irregular sleep schedule, sleep disorders or poor sleep quality can all disrupt your mental and physical health — including increasing weight gain.
Aim for seven to nine hours a night by going to bed and waking up at regular times, keeping your bedroom dark and quiet and limiting screen time before hitting the sack.
4. Consider Medication
Weight loss medication might be prescribed to guys who want help reaching their weight loss goals or managing their weight. But they’re not miracles — you’ll still need to combine weight loss drugs with lifestyle changes, like healthy meals and more exercise.
Some of these medications are used to treat type 2 diabetes and prescribed off-label for weight loss. (Off-label means a drug is prescribed for something outside of what it’s FDA-approved to treat.) You may be familiar with the brand names of some, like Ozempic.
Others include metformin, Wegovy, naltrexone-bupropion (Contrave) and liraglutide (Saxenda), among others. You can learn more about two common weight loss medications, Ozempic and metformin, in this guide.
What to Know About Healthy Weight for Men
When striving for a “healthy” weight, how do you know what to go for? Should you aim for the average male weight? Not necessarily, because it’s ultimately personal.
Here’s what to keep in mind about healthy weights and average weights for men:
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The average weight for men is 197.9 pounds. However, weight can be influenced by several factors, such as age, ethnicity and height.
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BMI isn’t everything. Body mass index is one measurement of whether a person’s at a healthy weight, but it doesn’t look at overall health and body fat percentage.
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Maintaining a healthy weight is important. It can reduce the risk of health issues brought on by excess weight, like heart disease, stroke and certain types of cancer.
The average weight for men at 69.1 inches tall (roughly 5’9) puts the average American man at a BMI of 29.1 — which is considered overweight. And while BMI is just one way to calculate “ideal weight,” ideal doesn’t always mean healthy — and BMI doesn’t paint a full picture.
Focusing on a healthy diet and an active lifestyle can help you reach a healthy weight.
This article originally appeared on Hims.com and was syndicated by MediaFeed.org.
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6 Ways to Lose Weight Without Exercising
There are plenty of tips on how to lose weight fast without exercise, from sketchy pills to crash diets that do more harm than good. While the age-old advice to lose weight is to exercise and eat healthy, what if you can’t workout regularly? Can you lose weight without exercise?
Weight loss without exercise is possible because there’s more to weight management than just working out. Hitting your weight loss goals involves several aspects, from what you eat to regular movement (don’t worry, we’ll explain the difference between this and exercising).
Below, we share tips on how to lose weight without exercising, including focusing on healthy nutrition, drinking plenty of water, getting quality sleep, considering weight loss medication and more.
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No need to turn to Google to answer the question, “Can I lose weight without exercise?” While staying active is important to your overall health, there are simple and safe ways to lose weight without exercise.
You’re probably well aware that maintaining a healthy weight has many benefits, from reducing the chances of developing obesity to decreasing the risk of health conditions like cardiovascular issues and high blood sugar.
But if you’re just starting your weight loss journey or lack access to regular exercise, you might feel like you’ve already hit a roadblock. Those with chronic fatigue, certain health conditions or mental health issues, such as anxiety and depression, may also find it difficult to get a workout in.
But you can adopt plenty of other healthy habits to manage your weight and gain those health benefits.
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Several factors go into weight loss and management; physical activity is just one part of the equation.
The best part is there’s not one best way to lose weight without exercise — there are lots of things you can try, so you can find the ones that work best for you. Here are six lifestyle changes you can adopt for healthy weight loss.
(Related: 14 Reasons Why You’re Not Losing Weight According to Experts)
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If you’re looking for one top tip on how to lose weight when you can’t exercise, focus on what you eat.
While no specific diet is best for weight loss, experts generally recommend a calorie deficit (eating fewer calories than you burn) and eating low-calorie foods.
But while lowering your calorie intake may work for some, a diet full of nutrients like lean proteins, fiber-rich foods like fresh fruit, veggies, whole grain carbs and healthy fats benefits everyone.
Using smaller plates may also help with portion control to reduce food intake, especially for higher-calorie foods.
You can also practice mindful eating, which is simply eating without distractions, focusing on what you’re eating and being present in the moment. This concentration on what you’re eating may help with weight loss.
High-protein diets have also been shown to effectively reduce body fat and overall body weight, as well as prevent weight from being regained after six months to a year.
While the amount of protein for weight loss varies by person, adding healthy snacks like a hard-boiled egg or Greek yogurt is an easy way to increase your protein intake and satiety, or feeling full.
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You thought this was a guide on how to lose weight without exercising. So why are we talking about daily movement?
Regular movement to lose weight is more than just getting in a tough hour-long workout and calling it a day. Getting lighter movement throughout your day can also have big benefits for weight loss.
Many weight loss plans recommend an average of 30 minutes of moderate activity five days a week. This can be anything from walking to light yard work or anything else you enjoy that gets your heart rate up.
Additionally, NEAT exercise (non-exercise activity thermogenesis), like getting more steps in and sitting less throughout the day, could also help with weight loss, especially when paired with other healthy habits.
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Regularly drinking water can also help you lose weight, so make sure you get the average of eight glasses a day recommended for most adults.
Research shows replacing sugary beverages like juice or soda with water is one easy way to consume fewer calories, increase your water intake and help weight loss efforts.
(Related: Bursting Bubbles: Is Sparkling Water Good for Weight Loss?)
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It’s easier said than done, but avoiding stress may help you lose weight. This is because your stress levels can impact your appetite and cravings.
Stress is linked to the hormone cortisol, which is linked to eating and appetite. People with higher cortisol levels are more prone to overeating, as well as less likely to do physical activity than those who have lower levels of stress.
Obesity and stress are also closely linked, creating a cycle where stress leads to overeating, which worsens the stigma around weight, which leads to more stress and more emotional eating.
Practicing relaxation techniques like meditation or breathing patterns could help manage general stress, as well as stress around overeating or weight loss..
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How much sleep you get can affect your weight loss journey and even cause weight gain for some people.
Similarly to stress, poor sleep or lack of sleep may mess with your appetite by disrupting the hormones leptin and ghrelin.
The Centers for Disease Control and Prevention (CDC) recommends adults get seven or more hours of sleep each night. You can achieve adequate sleep by going to bed and waking up at the same time every day, limiting screen time before bed and keeping your bedroom dark and quiet.
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Some people may need the additional help of weight loss medications like metformin or Ozempic to achieve weight loss.
These weight loss injections are often prescribed off-label to someone who has obesity or excess weight with a weight-related health problem like high blood pressure, high cholesterol or diabetes.
Whether you use metformin or Ozempic, these drugs are often successful in helping reduce body weight when used alongside healthy habits like eating a balanced diet and regular movement.
One study found that when people without diabetes took a weekly semaglutide injection, they had an almost 15 percent average decrease in weight.
If your exercise options are limited and you’re curious about different ways to lose weight, talk to your doctor about weight loss medication benefits and whether they’re right for your health journey.
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While physical activity is often touted as a way to lose weight, it’s just one of several factors in weight management. If you’re looking for simple ways to lose weight without exercise, various lifestyle changes can help.
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Focus on your dietary choices. Eat whole foods and increase your water intake to reduce overeating and increase lean muscle mass.
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Manage stress and get good sleep. Stress and sleep can impact your weight by affecting your appetite. Manage your stress levels with mindfulness techniques and aim for seven to nine hours of sleep each night.
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Get some help. You can also ask your healthcare provider about weight loss medications to lose weight alongside adopting the above healthy habits.
Everyone’s weight loss journey is different, and some people may not be able to include exercise on that journey. But weight loss without exercise is still possible. Focus on balanced, healthy eating and aim for some movement every day to manage your overall wellness.
This article originally appeared on Forhers.com and was syndicated by MediaFeed.org
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Featured Image Credit: Jacob Wackerhausen / iStock.
