Issue No. 551｜Understanding Healthy Weight: Finding Your Body’s “Golden Balance Point”

The World Health Organization (WHO) recognizes obesity as a chronic, relapsing disease. Obesity is also closely associated with more than 200 health conditions. Therefore, managing obesity should not be viewed merely as a pursuit of appearance, but as an important part of maintaining overall health.

According to surveys, more than 50% of adults in Taiwan are overweight or obese, meaning that about one in every two adults faces challenges in maintaining a healthy weight.

1. What Is a Healthy Weight?

Two Key Indicators for Finding Your “Golden Balance Point”

BMI (Body Mass Index)

★ Healthy range: 18.5 kg/m² ≤ BMI < 24 kg/m²

▲ Risk range:

• BMI ≥ 24: Overweight
• BMI ≥ 27: Obesity
• BMI ≤ 18.5: Underweight

Being underweight may increase the risk of malnutrition, weakened immunity, and osteoporosis. Its association with all-cause mortality should also not be overlooked. Pursuing an excessively low body weight may be just as harmful to overall health as being overweight or obese.

Waist Circumference — an indicator of abdominal fat

• Men: Less than 90 cm (35 inches)
• Women: Less than 80 cm (31 inches)

A larger waist circumference may indicate excess abdominal fat and is an important risk indicator for metabolic syndrome and cardiovascular disease.

2. Why Is Maintaining a Healthy Weight Important?

Maintaining a healthy weight can help lower the risk of many chronic diseases, reduce physical and psychological discomfort associated with unhealthy weight—particularly obesity—and support a better quality of life and emotional well-being.

Benefits of maintaining a healthy weight include:

Better metabolic health:

Helps reduce the risk of type 2 diabetes, high blood pressure, and metabolic dysfunction-associated steatotic liver disease (MASLD), commonly known as fatty liver disease.

Better sleep:

May reduce the risk of obstructive sleep apnea and help improve daytime fatigue and sleepiness.

Less stress on bones and joints:

Helps reduce pain and strain associated with knee osteoarthritis.

Better mental well-being:

May help reduce depression, anxiety, and the psychological stress associated with weight stigma.

3. How Can I Find My “Golden Balance Point”?

Start with small, achievable goals:

The power of 5–10%:

Losing just 5–10% of your initial body weight can significantly improve blood glucose levels and other metabolic indicators, providing meaningful health benefits even before reaching your target weight.

Lifestyle changes come first:

A balanced diet combined with regular physical activity is the foundation of healthy weight management.

Build muscle while reducing body fat:

For older adults in particular, maintaining muscle mass is just as important as reducing excess body fat in order to help prevent sarcopenic obesity.

A Friendly Reminder

Everyone’s “golden balance point” is slightly different. If you have a metabolic condition or severe obesity, please consult a physician or registered dietitian to develop a safe and personalized weight-management plan.

Source: https://health99.hpa.gov.tw/health99/Subject/Detail/41061?nodeId=8