Aim for a Healthy Weight Patient Booklet

44 Pages·2.172 MB·English

U.S. DEPARTMENTOF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute

Aim
for a
Healthy
Weight
U.S. DEPARTMENTOF HEALTH AND HUMAN SERVICES NIH Publication No. 05-5213
National Institutes of Health August 2005
National Heart, Lung, and Blood Institute

Table of Contents

Aim for a Healthy Weight
Why Is a Healthy Weight This booklet will provide you with information to
figure out your body mass index (Box 2) and weight-
Important?
related risk for disease. It will also give you informa-
tion on when and how to lose weight,including tips
eaching and maintaining a healthy weight is
on healthy eating and physical activity,setting weight
good for your overall health and will help
loss goals,and rewarding your success.
you prevent and control many diseases and
conditions. We know that an increase in weight
also increases a person’s risk for heart disease,high
blood cholesterol,high blood pressure,diabetes,
gallbladder disease,gynecologic disorders,arthritis, If you are overweight or obese you are at risk
of developing the following diseases:
some types of cancer,and even some lung prob-
lems (see Box 1). Maintaining a healthy weight ■ High blood pressure
has many benefits,including feeling good about ■ High blood cholesterol
yourself and having more energy to enjoy life. ■ Type 2 diabetes
■ Coronary heart disease
A person’s weight is the result of many things—
■ Stroke
height,genes,metabolism,behavior,and environ-
■ Gallbladder disease
ment. Maintaining a healthy weight requires
■ Arthritis
keeping a balance ...a balance of energy. You
■ Sleep apnea and breathing problems
must balance the calories you get from food and
■ Some cancers
beverages with the calories you use to keep your
● Endometrial
body going and being physically active.
● Breast
● Prostate
The same amount ofenergy IN and energy OUT
● Colon
over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
Here is a shortcut method for calculating BMI.
Your energy IN and OUT don’t have to balance
exactly every day. It’s the balance over time that (Example: for a person who is 5 feet 5 inches tall
weighing 180 lbs.)
will help you to maintain a healthy weight in the
long run. 1. Multiply weight
(in pounds) by 703 180 x 703 = 126,540
For many people,this balance means eating fewer 2. Divide the answer
calories and increasing their physical activity. in step 1 by height
(in inches) 126,540/65 = 1,946
Cutting back on calories is a matter of choice.
Making healthy food choices that are lower in fats, 3. Divide the answer
in step 2 by height
especially saturated and transfat,cholesterol,added
(in inches) to get your BMI 1,946/65 = 29.9
sugars,and salt can help you cut back on calories,
BMI = 29.9
as can paying attention to portion sizes.
What Is Your Risk?
First,let’s gather some information—
BMI
Check Your Body Mass Index
Your body mass index (BMI) is a good indicator Underweight <18.5
of your risk for a variety of diseases since it gives Normal 18.5–24.9
an accurate estimate of your total body fat.
Overweight 25.0–29.9
There are three ways to check your BMI. Obesity >–30.0
Extreme Obesity >–40.0
■ One way is to use the chart
on the next page to find your
weight and height and then go
above that column to find your BMI.
Besides being overweight or obese, here are other
■ A second way is to use the BMI calculator on the
risk factors to consider—
NHLBI Web site at http://www.nhlbisupport.
■ Cigarette smoking
com/bmi/.
■ High blood pressure (hypertension)
■ A third way to check your BMI is to calculate it; ■ High LDL-cholesterol (“bad” cholesterol)
one method is shown in Box 2. Another way to
■ Low HDL-cholesterol (“good” cholesterol)
do this: Divide your weight in pounds by your
■ High triglycerides
height in inches squared and then multiply the
■ High blood glucose (sugar)
total by 703.
■ Family history of premature heart disease
■ Physical inactivity
Once you know your BMI,check Box 3,which
shows the BMI ranges for underweight,normal
weight,overweight,and obesity. and diabetes. This risk increases with a waist
measurement ofgreater than 35 inches for women
While BMI is valid for most men and women,it or greater than 40 inches for men.
does have some limitations:
Are You at Risk?
■ It may overestimatebody fat in athletes and
others who have a muscular build.
Talk to your doctor to see if you are at an
■ It may underestimatebody fat in older persons increased risk and if you should lose weight.
and others who have lost muscle mass. Your doctor will evaluate your BMI,waist
measurement,and other risk factors for heart
Appropriate weight gain during pregnancyvaries disease. These risk factors are shown in Box 4.
and depends upon initial body weight or BMI
level. Pregnant women should contact a health If you are overweight,do not have a high waist
professional to assure appropriate weight gain dur- measurement,and have less then two risk factors,it’s
ing pregnancy. important that you not gain any more weight. Ifyou
are overweight (BMI 25–29.9),or have a high waist
Waist Circumference Measurement circumference,and have two or more risk factors,or
Your waist circumference measurement is also ifyou are obese (BMI ≥30),it is important for you to
important in determining your overall risk. Ifmost lose weight. Even a small weight loss (just 10 percent
ofyour fat is around your waist,you are at greater ofyour current weight) will help to lower your risk
chance for developing risk factors for heart disease ofdeveloping the diseases listed in Box 1.
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