ContextWeight management

First, you need to be motivated to maintain your weight. If you’re a normal person (having no disease) then it’s quite simple to manage your weight. Weight depends on multiple factors, intake, and expenditure of total calories are two main factors, for a normal person.  For this, it would be easy to monitor your weight regularly if you buy or borrow a weight machine for your home or workplace.

When you are ready,

First, take your weight and note it down. Then figure out your ideal weight considering your age and height.

Calculate your ideal weight using the following link:  

(World Health Organization, WHO, Reference: A11, 12, 13)

Later compare your actual weight with the ideal or expected or recommended weight.

Finally, follow these simple but easy-to-follow rules:

  1. If your weight is more than expected or recommended, try to have less food (reducing the contents of all types of foods from all meals, do not target specific food items), and increase your physical activity.
  2. If you have less weight than expected or recommended, try to have more food from diverse food groups by keeping physical activities constant.

If these approaches do not work, then take advice from a doctor or nutritionist, or dietician to address the problem. Later follow and adapt the recommendations received.

Following a specific diet plan based on the recommendations of a doctor or nutritionist, or dietician may be helpful in the short term.  But it would not be effective and sustainable in the long term.  So, make a comprehensive approach to changing your dietary habits by including all types of foods in your diet. Do not avoid any food (if you don’t have any problem with that). Simply reduce or increase all types of foods in your meals to reduce or gain weight, respectively.

Other approaches that may be used are altered order of food intake, regular changes in the composition of foods, gradual inclusion of less or no-calorie foods in meals, maintaining less or constant weight at the end of the day, and taking foods only when you are hungry, etc.

The overall aim of these approaches is to maintain personal weight by consuming diversified foods that are available to you. Additionally, it will help you to reduce the monotony and expenses of your meals. As a result, the economic burden will be reduced for visiting experts for advice or purchasing unnecessarily recommended foods by any person who is planning to sell his products.

Let’s try to develop an effective and sustainable weight management plan by keeping it simple and easy. It would help you to maintain your weight and reduce the chances of regaining weight.  In addition, mental stress will be reduced dramatically.


Tips for successful weight loss | Office on Women’s Health (

Why Is It So Hard to Lose Weight? | University of Utah Health | University of Utah Health

Why it’s so hard to lose excess weight and keep it off: The Biggest Losers’ experience – Harvard Health

Healthy Weight | The Nutrition Source | Harvard T.H. Chan School of Public Health

Maintaining a Healthy Weight | National Institute on Aging (

Weight loss and women | Office on Women’s Health (


A11. WHO EMRO | Body mass index calculator | Information resources | Nutrition

A12. BMI Calculator (

A13. Ideal Weight Calculator (

*Featured image credit goes to

*Codes are used to publish a separate list of references in future

By Md. Khurshidul Zahid, Ph.D.

Md. Khurshidul Zahid Ph.D. is an Associate Professor at the Institute of Nutrition and Food Science (INFS) of The University of Dhaka (DU) of Bangladesh. He has completed his Ph.D. in Nutritional Sciences from the Department of Nutritional Sciences at Texas Tech University (TTU), USA. He was a finalist in the Emerging Leaders in Nutrition Science Competition organized by the American Society of Nutrition (ASN), Experimental Biology (EB) meeting held in Boston in 2015. He was also awarded a gold medal by “Professor Dr. Quazi Salamatullah trust foundation” of INFS, DU in 2005.

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