Healthy Body Weight

Ideal competitive weight is individual for each person.  This cannot be determined by percentage body fat or by scale body weight alone.

The foods we eat and the fluids we drink meet the immediate energy needs of the body.  As well, our intake influences body energy stores.  Energy stores have several important roles related to exercise performance, because they contribute to

  • size and physique (body fat and muscle mass)
  • function (muscle mass)


Canada's guidelines for healthy eating recommend everyone achieve and maintain healthy body weight by enjoying regular physical activity and healthy eating.  Healthy body weights are different for everyone; in fact, each person's healthy body weight is a range of weights.

However...
  • Ideal competitive weight is individual for each person; this cannot be determined by per cent fat or body weight. 
  • All body composition measurements have a minimum of 3% error. 

Click each coloured tab to view information on healthy body weight

 Weight loss should be gradual: 0.5 to 2 lbs (0.25 to 1 kg) per week maximum.  Any more than that might indicate one is losing muscle mass.  Deliberate weight loss should be attempted during off-season training and never during competitions. 

To lose 1 lb (0.5 kg) per week, decrease calories consumed by 500 per day.   Avoid fad diets and low carb diets, which can lead to injuries and loss of muscle mass. 

Effective ways to lose weight:
  1. Exercise
  2. Eat fewer calories
  3. Combine exercise and eating fewer calories

 
  Keep in mind that 1 lb (0.5 kg) of body weight is approximately 3500 calories.
 

 


 Maintaining a healthy weight is important for general health and can help prevent many diseases and conditions.   You can reach and maintain a healthy weight if you
  • follow a healthy diet
  • are physically active
  • limit the time you are inactive (such as watching TV, playing video games, etc.)
Cardiovascular exercise burns body fat: biking, running, swimming. 
Strength training increases muscle mass, which boosts metabolism.
Note that
  • 1 lb (0.5 kg) body fat burns 2 calories her hour at rest
  • 1 lb (0.5 kg) body muscle burns 40 to 50 calories per hour at rest
 

  • Similar to healthy weight loss, weight gain should be gradual: 0.5 - 2 lbs (0.25 to 1 kg) per week.  This can be accomplished by increasing caloric intake slightly by increasing foods from each food group. 
  • A strength training program is essential to gain muscle mass.  Any strength training program should be supervised by a professional.

Considerations

  • Some health risks associated with being underweight include impaired immune functioning, osteoporosis, and infertility.  Underweight may also indicate an eating disorder or other underlying illness.
  • An overweight person is at an increased risk of developing some types of cancer, diabetes, and/or heart disease.