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Adults and children have different healthy weight ranges. Our healthy weight can be calculated by using the Body Mass Index (BMI) that is dividing our weight (in kilos) by the square of our height (in metres). The formula is shown below:

BMI = Wt (in kg)/ H2 (in metres)

Healthy weight range of children and adults
11 years
 BMI of just over 16
12 years
 BMI of just over 16.5
13 years BMI of about 17.5
14 years BMI of about 18
15 years BMI of between 19 and 19.5
Adults BMI of between 20-25 (Caucasian)
BMI of between 18.5-22.9 (Asian)
 

Clarifying misconceptions in weight loss

Which of the followings are misconceptions in weight loss ?

Starchy foods are fattening
Rigid diets help weight control
"Crash" diets make you lose weight
Eating fruits at breakfast has weight loss benefits
Combination of food should be avoided

Starchy foods are not fattening
Many people believe that weight loss can be achieved by reducing starch in our diet including bread, potatoes, pasta and rice. Now, we know these foods are the body's preferred energy source. They are considered the basis of a good diet in weight-loss programs because they are nearly fat-free. The body uses more energy in processing starch than burning fat. Starch gives you less fat and fewer calories than fatty foods. It makes the body burn more calories. Eating a diet high in starch will not automatically make you fat. On the contrary it is likely to crowd the fat out of your diet.
Rigid versus flexible diets
Rigid diets have been adopted by many people to lose weight with stringent calorie counting and strict rules for choosing the food to eat. Evidence suggests that rigid diets have been associated with greater problems of weight control and eating, including bingeing. Flexible diets place more emphasis on portion size, eating slowly and less stringent restraint of intake. They are less likely to cause eating problems and are more likely to achieve success in long-term weight management.
"Crash" diets make you gain weight in the long run
Many people try dieting to lose weight, which can only produce a short term effect. It increases the body fat level in the long run. The body will have a lowered metabolism in response to periods of deprivation or semi-starvation. When dieting is stopped and a normal diet is resumed, the body is less effective in burning calories with the lowered metabolism. Muscle tissue and water are lost during a crash diet, not body fat. We need muscle tissue to burn kilojoules and the loss of muscle tissue affects our body's ability to burn calories. An increased risk of death from coronary heart disease has been reported in just one cycle of weight loss-regain.
Breakfast should not consist of fruit only
Contrary to what many believe, eating only fruits at breakfast has no health or weight loss benefits. Fruits are a good source of fibre and vitamins but they lack complex carbohydrates which the body needs after an all-night fast. Wholegrain breads, cereals, crumpets and muffins are a good source of carbohydrates to get the body working in the morning.
Combination of food should not be avoided
Many people tend to avoid eating a combination of foods when trying to lose weight. For example, carbohydrates and protein are said to "clash", contributing to digestive problems and weight gain. In fact, this is not true. Our digestive system can tackle a combination of foods or nutrients. Some foods taken together can help the digestive system. A good example is the vitamin C in orange juice increases iron absorption from a meal like chicken or beef.
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