Being overweight or obese increases your risk for many diseases and conditions. The more you weigh, the more likely you are to suffer from heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. On the other hand, a healthy weight has many benefits: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.
What Is Your Risk?
Body Mass Index.
Do you know your body mass index, or BMI? Your BMI accurately estimates your total body fat. The amount of fat that you carry is a good indicator of your risk for a variety of diseases.
To check your BMI, use the National Heart, Lung, and Blood Institute (NHLBI) BMI calculator at www.nhlbisupport.com/bmi/.
Although BMI can be used for most men and women, it does have some limitations:
• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle.
Your waist circumference is also an important measurement to help you figure out your overall health risks. If most of your fat is around your waist, then you are more at risk for heart disease and diabetes. This risk increases with a measurement that is greater than 35 inches for women or greater than 40 inches for men.
How To Lose Weight and Maintain It.
Most people who try to lose weight focus on one thing: weight loss. However, if you set goals, eat healthy foods, and are physically active, then you may be more successful at losing weight.
Weight Loss Goals
Setting the right goals is an important first step to losing and maintaining weight.
• Losing just 5–10 percent of your current weight over 6 months will lower your risk for heart disease and other conditions.
• Losing 1–2 pounds per week is a reasonable and safe weight loss.
• Maintaining a modest weight loss over a longer period of time is better than losing a lot of weight and regaining it. You can think about additional weight loss after you’ve lost 10 percent of your current body weight and have kept it off for 6 months.
Maintaining a healthy weight calls for keeping a bal¬ance of energy. You must balance the calories or energy you get from food and beverages with the calories you use to keep your body going and to be physically active.
A Healthy Eating Plan
A healthy eating plan gives your body the nutrients it needs every day and helps you stay within your daily calorie level. Such an eating plan also will lower your risk for heart disease and other conditions.
SOURCE: National Institutes of Health – Aim for a Healthy Weight – Publication No. 09-7428. Aug. 2009. (www.nhlbi.nih.gov)