What is my ideal weight range and how to safely lose weight at 21 years old?

Based on your height range of 5’ to 5’5", your weight range of 70-80 kg suggests that you might fall into the overweight category according to the Body Mass Index (BMI), which is commonly used to assess weight status. BMI is calculated by dividing weight in kilograms by the square of height in meters. Generally, a BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or higher is considered obese. For someone at your height, a normal weight would likely be between approximately 45 kg to 63 kg, but these numbers can vary slightly based on specific height and body frame differences. Bariatric surgery is usually considered for individuals with a BMI of 40 or above, or 35 and above if there are obesity-related health problems. Given your numbers, you might not be a candidate for such procedures unless other significant health concerns change that assessment. For safe weight loss, a combination of dietary changes, regular physical activity, and behavioral adjustments can be particularly effective. Start by aiming for a balanced diet with appropriate calorie intake, focusing on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Aim for at least 150 minutes of moderate-intensity exercise, like brisk walking or cycling, per week. Regular self-monitoring, including tracking food intake and activity, can help maintain focus and progress. It’s also a good idea to consult with a healthcare provider or dietitian to create a personalized weight loss plan that best suits you. Making lifestyle changes gradually, staying consistent with them, and setting realistic goals are key to sustainable weight loss.