If you asked a fitness trainer what is a healthy weight, he or she might say, "The weight at which you look and feel your best, or the weight at which you perform your best." If you ask your doctor, the reply might be, "The weight range for a given height that corresponds to the lowest risk of disease or early mortality." These are all good answers. Speaking from the health standpoint, a healthy weight is that weight which gives you the best health and the best chance for a long, enjoyable life.
To determine this healthy weight, researchers have analyzed the weight and life expectancy of a very large group of people (62,116 men and 262,019 women) who were in good health and who had never smoked. They concluded that for best health and longevity, a person's BMI (body mass index) should be less than 25. BMI is a measure of obesity based on height and weight.
Mortality rates for both men and women begin to climb noticeably after a BMI of 25. At a BMI of 30, men had a 50 percent increased risk of mortality (from all causes). At a BMI of 30, women had a 60 percent increased risk. Based on these data, the National Institutes of Health issued the following guidelines:
BMI Guidelines for Body Weight
| Underweight |
Less than 18.5 |
| Healthy weight |
18.5 to 24.9 |
| Overweight |
25 to 29.9 |
| Obesity (high health risk) |
30 or higher |
For a personal insight, you can use the BMI Calculator below to compute your own BMI. Keep in mind that not everyone has the same body type. Very lean individuals should have a BMI in the 19-22 range. More muscular individuals might have a BMI of 24-24.9 and still be just as healthy. Body builders might have a BMI greater than 25 and still be in good health if their excess weight is from added muscle and not fat.
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Where the fat is carried is also an indicator of risk. Excess fat in the abdominal area is the most dangerous health-wise. The NIH also established the following standards for waist girths. A waist girth exceeding 35 inches in women or 40 inches in men indicates a high risk.
If you have a BMI in the healthy or ideal range, congratulations! Maintaining a healthy weight is good preventive medicine. Stay on track by eating a well-balanced diet and getting 30 minutes or more of physical activity on all or most days.
If your BMI is under 18.5, you are underweight. A sudden drop in weight without dieting can be a symptom of an underlying medical condition. If you notice you are suddenly losing weight without trying to, contact your doctor for an evaluation.
Some people who are underweight diet and exercise vigorously because they have an intense fear of gaining weight. These people might have an eating disorder called anorexia nervosa. People with anorexia often have a distorted body image. They think they are too fat (or that certain body parts are too fat), even though they often weigh 15 percent or more below the lowest recommended weight for their height. Eating disorders such as anorexia can lead to many serious health risks including emaciation, malnutrition, heart and kidney damage, and early death. If you or someone you know has an eating disorder, get immediate help from a doctor or treatment specialist.
If your BMI is 25 or higher, your weight might be endangering your health. Being overweight increases the risk for high blood pressure, high blood fat levels, and high glucose levels. Being excessively overweight or obese (a BMI of 30+) puts you at high risk for heart disease, stroke, diabetes, and certain cancers. Each year in the United States, excess weight is responsible for about 300,000 deaths. If the overweight trend continues, obesity will soon become the number-one cause of excess mortality in the United States. The good news is that a modest weight loss – as little as 10 to 15 lbs. – can greatly improve your overall health if you are overweight.
If you want to lose weight and keep it off, avoid fast weight loss schemes and fad diets. They rarely produce long-term results, and they can wreak havoc on your health. Adopting good eating and physical activity habits for life – not dieting – will help you achieve and maintain a healthy weight.
A safe, realistic goal is losing one-half to one pound per week. One pound equals 3,500 calories. If you ate 500 fewer calories than you normally do and burned 300 extra calories by being more active each day, you would save 800 calories a day. This would result in a weight loss of a pound or more each week.
Good Eating Habits
Eating regular meals is a good health habit. Skipping meals can lead to binge-eating or snacking on high-calorie "junk" foods such as candy, cake, chips, or cookies.
Start the day off with a good breakfast such as whole-grain toast or cereal, fruit or juice, and nonfat or low-fat yogurt. Follow it up with a balanced lunch and dinner. Be adventurous with fruits and vegetables – try a mango or steamed kale. Incorporate more legumes (lentils, peas, beans) into your meals. Eat whole grains, including 100-percent whole-grain bread.
Avoid foods high in animal fats such as butter, lard, sausage, and bacon. Instead, cook with moderate amounts of vegetable oils.
Emphasize healthy foods, especially fruits and vegetables. These foods are high in nutrition and low in calories. Choose whole-grain breads and cereals in place of white bread, rice, and sugary refined breakfast cereals.
Reduce your portion sizes and stop eating after one helping. Try drinking a full glass of water before your meal to help you feel satisfied.
Cut down on desserts and sweets. If you need to snack between meals, nibble on fruits and vegetables.
Physical Activity
The guidelines from the Centers for Disease Control and Prevention and the American College of Sports Medicine state:
"Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week."
Activities such as walking, cycling, swimming and aerobics can help burn calories as well as improve your fitness level. Adequate physical activity helps you reduce weight and keep the weight off. Find ways to get 30 minutes or more of physical activity on most days for the rest of your life. You can break up the activity into two 15-minute or three 10-minute sessions. Try a variety of activities:
- brisk walking, 3 to 4 mph
- cycling for pleasure, 8 to 10 mph
- swimming, moderate effort
- conditioning exercises, calisthenics
- table tennis
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- golf, walking, pulling or carrying clubs
- canoeing leisurely, 2 to 4 mph
- active gardening, mowing the lawn
- active dancing
- low-impact aerobics to music
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Other Recommendations
To manage a weight problem, keep these basic principles in mind as well:
- Plan ahead for problem areas: eating out, traveling, alcoholic beverages, and parties.
- Use behavioral principles that are proven helpful: Write out realistic, short-term goals; keep records of your physical activity and a food diary if needed; reward progress when you achieve short-term goals.
- Develop problem-solving skills in relation to eating and exercise.
- Change self-defeating thoughts. Avoid severe self criticism and discouragement.
- Develop a strong system of social support. Joining a weight-loss group can be very helpful.
- Learn to manage stress. Plan time to relax and have fun every day. Avoid getting overstressed or exhausted by attempting too much.
- Get help from your doctor, dietitian, or other help professionals as needed to meet your goals.
- Remember, your overall goal is to improve your health, feel your best, and live a long, full life, not just lose weight. As you incorporate a healthier lifestyle you will be achieving many health benefits in addition to a slimmer you.
"A healthy diet low in calories, combined with
increased physical activity, behavior therapy,
and group support, provides the best chance for
achieving permanent weight control."
Source: National Heart Lung and Blood Institute, Obesity Education Initiative |
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