Chapter 3
Body Weight
I want to weigh less, not through diet and exercise, but by acquiring a faulty scale.
- Jarod Kintz
Body Mass Index (BMI)
Body Mass Index is used by doctors to define normal, over weight and obesity. BMI does not directly measure the percent of body fat, but it is a better indicator of obesity than weight alone. BMI is calculated by dividing a person’s weight in kilograms by the square of his/her height in meters (Wt. in Kg/ht. in (m2). Just look up your BMI on the table below or go to a website like CDC.gov or bmisite.net. It is important that you know your present BMI.
BMI Status
Below 18.5 Underweight
18.5 – 24.9 Normal weight
25 – 29.9 Overweight
30 or higher Obese
Newer studies show that normal BMI for Asian is up to 23 instead 24.9.
Rule of Thumb for Ideal Body Weight
Ideal Bodyweight in Kilogram (IBW) for male = I Height in Centimeter – 100
For Female = Ht. in Centimeter – 105
For example a 168 cm. tall male weighs 77 Kg. His ideal body wt. should be = 168 – 100 = 66 Kg.
Another rule of thumb is, your adult weight should be the same as your high school graduation weight.
Waist Circumference (WC)
It is important to know not only how much fat you have on your body, but also where the fat is located. Women typically collect fat in their hips and buttocks; men tend to collect in their bellies (abdomen). Excessive abdominal fat places you at greater risk for developing obesity – related conditions like – type-2 diabetes, high blood pressure, heart disease and stroke. For Indian men the waist circumference should be less than 78 cm. and for women less than 72 cm. (International Journal for obesity 2005). If you have a bulging stomach (belly), it means you have too much abdominal fat and you are at risk for obesity – related diseases.
The Health Effects of Overweight and Obesity
People who are obese, compared to those with a normal weight, are at increased risk for many serious diseases and health conditions, including the followings:
- All – causes of death (mortality)
- High blood pressure (Hypertension)
- Type 2 diabetes
- High LDL (Bad) cholesterol, low HDL (good) cholesterol, or high levels of triglycerides (Dyslipidemia).
- Coronary heart disease (heart disease)
- Stroke
- Gall bladder disease
- Osteoarthritis (a breakdown of Cartilage and bone within a joint) (Arthritis).
- Some Cancers – endometrial, breast, colon, kidney, gallbladder and liver.
- Body pain and difficulty with physical activity.
- Mental illness such as depression, anxiety and other mental disorders.
- Low quality of life. *(CDC).
Losing Weight
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds (0.45 to 0.9 kg) per week are more successful at keeping weight off. Healthy weight loss is not just about a “diet” or “program”. It is about an ongoing life style that includes long – term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take. Since one pound (0.45 kg) equals, 3,50 calories you need to reduce our caloric intake by 600 -1000 calories per day to lose about 1to 2 pounds (0.45 – 9 kg) per week.
Once you have reached a healthy weight, do physical activity of moderate intensity, 60 to 90 minutes most of the days of the week. By eating a reasonable lower caloric healthy diet and daily exercise, you are more likely to be successful at keeping the weight off over the long run.
Losing weight is not easy, and it takes commitment. But keeping off is much harder.
Even Modest Weight Loss Can Mean Big Benefits
The god news is that no matter what your weight loss goal is, even a modest weight loss (5 to 10 lbs. – 2 to 4 kg), is likely to produce health benefits, such as lowering of blood pressure, blood cholesterol, and blood sugars.
Tips for Healthy Weight Loss
- Set goals.
- Eat slowly.
- Use smaller plates.
- Donot skip meal – eat 3 – 4 small meals a day and eat low caloric snacks.
- Eat a diet with whole grains, lots of fruits and vegetables, low fat dairy products, less processed foods, less sugar and trans fats and some nuts.
- Get at least 30 minutes of moderate – intensity physical activity daily.
The Downside of Dieting
Dieting can increase your risk of developing gall stones. People who lose a large amount of weight quickly (more than 3 lbs. – 1.5 kg) a week, are at greater risk of gallstones than those who lose weight more slowly. Quitting smoking becomes more difficult when you have to contend with possible weight gain that happens to many people who quit. Yo – yo dieting (losing and gaining weight ) also can pose some health risks like – gall stones, high blood pressure, abnormal blood cholesterol and possible damage to the immune system.
The key to achieving and maintaining a healthy weight is not about short – term dietary changes. It is about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now and as you age.
Saheb Sahu, M.D., F.A.A.P., MPH.