by Otis Brown

November 26, 2020

achieving your ideal weight


Oh No! No Way!

Did this really happen to me?

I bent over in the church pulpit to help open the baptismal pool and my pants ripped with a loud tear.

This can’t be happening to me, “Mr. Look so nice” in your suit with shirt and tie.

I was pretending not to know I was overweight.

I got so many compliments on how handsome I looked when I dressed up in my suit and tie. All they really did was hide my excess flab.

But I found out that those “you look so handsome” comments were everyone’s way of telling me indirectly what I pretended not to know…I was a bit portly.

Uh huh! I pretended not to know I was gaining a too much weight. Everything changed on that day. The seat of my pants just


That extra scoop of ice cream stuck to my left but cheek and that extra slice of chocolate cake stuck to the other. The seam in my pants couldn’t handle the pressure.

Underwear exposed. Everyone laughed. I laughed to hide the embarrassment.

My pastor, being the comforting soul that she was gave a somewhat caring chuckle and proceeded with the baptism as I collected myself.

Right then and there, I decided to stop pretending not to know that I was over weight and went on a journey to achieve my Ideal Weight.

I found that achieving your ideal body weight can be accomplished following the 6 steps outlined below.


To Achieve your ideal weight.

To begin, these are the three key measures needed to assess your weight and health risks:

  • Body Mass Index (BMI)
  • Waist Circumference
  • Risk factors for disease and conditions associated with obesity

Body Mass Index

Your BMI is the best place to start if you’re going to embark on a weight loss campaign to achieve your ideal weight. This is a very useful measure of overweight and obesity.

It’s calculated from your height and weight. BMI is an estimate of body fat and good gauge of your risks for diseases that can occur with more body fat. The higher your BMI, the higher your risks for diseases like type 2 diabetes, heart disease, high blood, gallstones, certain cancers and breathing problems.

Use the BMI Calculator BMI Tables to estimate your body fat.

Waist Circumference

Acquiring your waist circumference screens for possible health risks that come from overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Risk Factors for Health Associated With Overweight and Obesity

These conditions will put you at greater risk for heart disease and other conditions:

  • High blood pressure (hypertension)
  • Cigarette smoking
  • Physical inactivity
  • Family history of premature heart disease
  • High LDL cholesterol (“bad” cholesterol)
  • Low HDL cholesterol (“good” cholesterol)
  • High triglycerides
  • High blood glucose (sugar)
  • Poorly Functioning Gastrointestinal System

People who are considered obese, (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing any of those diseases.

2. Control Your Weight

The manner you approach weight loss can help you be more successful at Achieving Your Ideal Weight. Most people who are trying to lose weight focus on just the goal of weight loss. Setting the right goals and focusing on lifestyle changes such as following a healthy eating plan, watching portion sizes, being physically active, and reducing sedentary time are much more effective.

Theses three guides from the National Heart, Lung and Blood Institute will prove invaluable in your quest to achieve your ideal weight:

3. Eat Right

To Achieve Your Ideal Weight.

Start Eating to Achieving Your Ideal Weight

Healthy Eating Plan

A healthy eating plan provides your body with the nutrients it needs every single day and keeps you within your daily calorie goal for reaching your ideal weight. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan for achieving your ideal weight:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes


Losing weight, requires you to reduce the number of calories you get from food and beverages (energy IN) and increase their physical activity (energy OUT).

In order to lose 1–1 ½ pounds per week, daily caloric intake needs be reduced by 500 to 750 calories. In general:

  • Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
  • Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

4. Be Physically Active

To Achieve Your Ideal Weight.

Physically activity coupled with eating fewer calories will help you lose weight and keep the weight off over time and achieve your ideal body weight.

Most people can maintain their weight by doing 2 ½ to 5 hours a week of moderate-intensity activity such as brisk walking.

People who want to lose a large amount of weight, (more than 5 percent of their body weight)—and people who want to keep off the weight that they’ve lost—should consider being physically active for more than 5 hours of moderate-intensity activity each week.

5. Healthy Weight Tools

For Achieving Your Ideal Weight.

BMI Calculator

The BMI Calculator is an easy-to-use online tool to help you estimate body fat. It is a measure of your weight relative to your height. Combining BMI with waist circumference measures and other risk factors for heart disease can yield your risk for developing obesity-associated diseases.

Track your progress with a weight measuring scale.

There are two main categories of scales: mechanical and digital.

  • Mechanical scales: The mechanism of mechanical scales vary, but most commonly use a spring. The weight is applied and the measurement is shown by a moving dial. …
  • Digital scales: This type of scale employs the use of a special electrical circuit.

Check your BMI online

Menu Plans

A variety of reduced-calorie daily menus are provided to help make it easier for you to eat right and lose weight. The sample menus include ideas for traditional American meals as well as ethnic and vegetarian meals.

Portion Distortion

The Portion Distortion quiz is an interactive and fun way to assess your knowledge about how today’s portions compare to the portions available 20 years ago. You also will learn about the amount of physical activity required to burn off the extra calories provided by today’s portions.

6. Key Recommendations

For Achieving Your Ideal Weight

  • Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure.
  • Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol, and triglycerides, and to raise low levels of HDL-cholesterol, in overweight and obese persons with dyslipidemia.
  • Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.
  • Use the BMI to assess overweight and obesity.
  • Use the BMI to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.
  • The waist circumference should be used to assess abdominal fat content.
  • The initial goal of weight-loss therapy should be to reduce body weight by about 10 percent from baseline.
  • Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost.
  • Low-calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
  • Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.
  • A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.
  • Physical activity should be part of a comprehensive weight loss program and weight control program because it: (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardio-respiratory fitness, and (4) may help with maintenance of weight loss.
  • Physical activity should be an integral part of weight-loss and weight maintenance program. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.
  • The combination of a reduced-calorie diet and increased physical activity is recommended, because it produces weight loss that also may result in decreases in abdominal fat and increases in cardio-respiratory fitness.
  • Weight-loss and weight-maintenance programs should employ the combination of LCDs and increased physical activity.
  • After successful weight loss, the likelihood of weight-loss maintenance is enhanced by a program consisting of dieting, physical activity, and behavior modification, which should be continued indefinitely.
  • A weight maintenance program should be a priority after the initial 6 months.

Starting on your path to achieving your ideal weight can be overwhelming. It might seem like you’re climbing Mount Everest. The top is visible, but you feel reaching it is impossible. It really would be if you tried to reach the top in a single step.

However, everyone who has reached what might have seemed like an insurmountable goal, knows that success does not come from one GIANT leap. It’s the consistent deliberate efforts, large or small, that will keep you moving toward your ideal weight.

Success is the sum total of small efforts, repeated day in and day out.

The steps you take today will transform your body, add years to your life, and quality to your years.

Want to learn more and stay up to date on safe and effective ways to achieving your ideal weight?

To your better health,

About the author 

Otis Brown

I am a health and wellness consultant who helps weight conscience adults struggling to lose weight because they can’t get the proper nutrition, diet or exercise. I help create a simple plan for living a healthy lifestyle so they can achieve their ideal body weight and enjoy dramatic and lasting weight loss.

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  1. Otis, what a well-written and thorough article about how and why to work toward a healthy weight. So many are overweight (me included) or dangerously obese, and often don't realize how a lifestyle that includes good nutrition, exercise, and weight control is so effective in building a healthy and disease-resistant body. I'm sharing this article.

    Your story at the beginning made me chuckle 🙂

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