How to Get Your Ideal Body Weight Now

Your ideal body weight can be calculated using your body mass index, or BMI. BMI factors in your height, gender and weight in your body's composition. Age, health and physical activity can also influence your ideal body weight. Once you find your ideal body weight, increase physical activity and reduce the number of calories you consume by following a nutritious, balanced diet.

Instructions

• 1

  Determine your ideal body weight. Use a BMI calculator or consult a chart. Both your height and current weight are required to calculate the ideal weight. Set a goal to reach your ideal weight over a set time. The Mayo Clinic notes losing one to two pounds per week is a sensible and healthy rate to shed fat, although you might lose weight more quickly if you make significant changes.

• 2

  Lower your caloric intake by setting up a caloric deficit, meaning you burn more calories than you take in. Reduce daily caloric intake by 500 to 1,000 calories, creating a 3,500-to-7,000 calorie deficit over a full week. Since one pound of fat contains 3,500 calories, you can lose one to two pounds per week with this strategy. Reduce consumption of alcohol and avoid sugary, fatty foods.

• 3

  Increase energy expenditure by exercising. Exercising can burn excess calories from your diet and also helps reduce blood pressure, lifts your mood and strengthens your cardiovascular system. According to a Medline Plus article, engaging in aerobic exercise for 30 minutes a day, three times per week can help you lose weight. For instance, walk instead of driving, jog, or go for a light run.

• 4

  Eat nutritious foods like lean protein, complex carbohydrates and healthy fats. Focus on plant-based foods like whole grains, vegetables and fruits. Consume four servings of vegetables and three servings of fruit daily. Use nut butters, vegetable oils and olive oils for healthy fats. Eat moderate amounts of protein sources like lean chicken, turkey and salmon. Avoid fad diets promising massive weight loss in a short period of time.

• 5

  Maintain a healthy lifestyle. Remain at your ideal body weight by observing your daily eating patterns and exercise routine on a consistent basis. Change your habits gradually to receive long term results.