Weight Management
Reaching a healthy weight and maintaining it has many benefits. Keeping a healthy weight can help us look and feel good. It can also lower our risk of certain long-term conditions, including heart disease, stroke, Type 2 (adult onset) Diabetes, and arthritis, and some cancers (like colon, breast, and prostate cancers). People who are overweight and have high blood pressure, high cholesterol, or Diabetes can often improve their health by losing just 10 to 20 pounds. Some people also find that their backs and knees hurt less often after they lose a few pounds.
Weight management is all about balance. Weight is stable when the energy we get from our food matches the energy we use. Most people use 1200 to 1500 calories each day without even thinking about it. This is the energy we use for activities like breathing and keeping our heart beating. On top of that, we use up energy each time we move our bodies. Moving more each day is the easiest way to use more energy. That is why both physical activity and healthy eating are key parts of weight control.
Should you lose weight?
Here are some simple ways to decide if a lower weight would be healthier for you.
- Know your BMI (body mass index). BMI is a number that compares your weight and height. Use the link at the bottom of this page to calculate your BMI.
- If you are under the age of 18, pregnant or a competitive athlete, BMI is not a good indicator of whether you need to lose weight. Check with your healthcare provider.
- If your BMI is less than 18.5, talk to a healthcare provider about whether a higher weight would be healthier for you.
- Measure your waist. Fat stored around your belly can be especially risky for your heart. Men with waists bigger than 40 inches and women with waists bigger than 35 inches are more likely to have health problems such as heart disease. To find out your risk, use a measuring tape pulled snug around your waist.
Consider your overall health. Do you have any of the following risk factors?
- Heart disease
- Type 2 Diabetes
- High blood pressure
- High cholesterol or LDL ("bad") cholesterol above 160
- Family members who got heart disease before the age of 55
- Sleep apnea
- Age 55 or older
A lower weight may be healthier for you if
- You have a BMI of 30 or higher, or
- You have a BMI of 25 to 30 and either
- A waist circumference larger than 35 inches (for women) or 40 inches (for men) OR
- Two or more of the risk factors listed in step 3 above.
Additional Information
To find your BMI use the BMI calculator at www.nhlbisupport.com/bmi/bmicalc.htm
Last Updated: 11/13/2007
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