Facts About Healthy Weight

Home , Body mass index, Weight loss

Other tips for weight loss success: To Learn More ■ Set specific, realistic goals that are Contact NHLBI for information on Why Is a Healthy Weight ■ It may underestimate body fat in forgiving (less than perfect). To weight management and heart health: older persons and others who start, try walking 30 minutes, Important? have lost muscle. 3 days a week. NHLBI Health Information Center Facts Being overweight or obese increases ■ Ask for encouragement from P.O. Box 30105 your risk for many diseases and condi- Waist Circumference your health care provider(s) via Bethesda, MD 20824–0105 tions. The more you weigh, the more Measurement telephone or e-mail; friends and Phone: 301–592–8573 likely you are to suffer from heart dis- About Your waist circumference is also an family can help. You can also TTY: 240–629–3255 ease, high blood pressure, diabetes, important measurement to help you join a support group. Fax: 301–592–8563 gallbladder disease, sleep apnea, and figure out your overall health risks. certain cancers. On the other hand, a ■ Keep a record of your food intake If most of your fat is around your Also, check out these Web sites and healthy weight has many benefits: It and the amount of physical activi- Web pages: Healthy waist, then you are more at risk for helps you to lower your risk for devel- ty that you do. This is an easy way heart disease and diabetes. This risk oping these problems, helps you to feel to track how you are doing. A NHLBI: increases with a waist measurement good about yourself, and gives you record can also inspire you. For http://www.nhlbi.nih.gov that is: example, when it shows that Weight more energy to enjoy life. Includes publications and interactive you’ve been more active, you’ll be ■ Greater than 35 inches for women features on overweight and obesity, encouraged to keep it up. high blood pressure, high blood cho- What Is Your Risk for ■ Greater than 40 inches for men ■ Change your surroundings to avoid lesterol, heart attack, asthma, and Weight-Related Diseases? overeating. For example, don’t eat women’s heart health Other Risk Factors for Heart while watching television. Plan to Body Mass Index (BMI) Disease meet a friend in a nonfood setting. Aim for a Healthy Weight: http://healthyweight.nhlbi.nih.gov Your BMI accurately estimates your If you have other risk factors for ■ Reward your success but not with total body fat. And, the amount of fat heart disease (shown in Box 2) and food. Instead, choose rewards that Includes publications and such that you carry is a good indicator of are overweight or obese, then you you’ll enjoy, such as a movie, interactive features as a Portion your risk for a variety of diseases. will be at greater risk for health music CD, an afternoon off from Distortion quiz and BMI calculator problems. Your doctor will check work, a massage, or personal time. There are two ways to check your BMI: We Can!—Ways to Enhance your BMI, waist circumference, and Children’s Activity and Nutrition: ■ Use the BMI chart on page 3. other risk factors for heart disease: You can feel healthier by doing any http://wecan.nhlbi.nih.gov First, find your height in the ■ If you are overweight (BMI 25–29.9), of the following activities. For added left-hand column. Then, follow do not have a high waist circum- fun, ask friends or family to join you. Includes materials for parents to help it over until you find your weight. prevent overweight and obesity in ference, and have less than two ■ Walk or ride a bike in your The number on the top of that their children risk factors, then it’s important neighborhood. column is your BMI. that you not gain any more ■ Join a walking club at a mall or Heart Healthy Recipes: ■ Use the BMI calculator on the weight. at work. National Heart, Lung, and Blood ■ http://www.nhlbi.nih.gov/health/ ■ If you are overweight (BMI 25–29.9) ■ Play golf at a local club. Institute’s (NHLBI’s) Web site: public/heart/other/syah/index.htm or have a high waist circumference ■ Join a dance or yoga class. http://www.nhlbisupport.com/bmi/ ■ http://www.nhlbi.nih.gov/health/ and have two or more risk factors, ■ Work in your garden. then it is important for you to lose public/heart/other/ktb_recipebk/ Once you know your BMI, check ■ Use local athletic facilities. weight. ■ http://www.nhlbi.nih.gov/health/ Box 1 to see what the number means. ■ ≥ Join a hiking or biking club. public/heart/chol/hbc_what.htm Although BMI can be used for most ■ If you are obese (BMI 30), then ■ Join a softball team or play other men and women, it does have some it is important for you to lose sports with coworkers, friends, and limitations: weight. family. ■ It may overestimate body fat in Even a small weight loss (just 5–10 athletes and others who have a percent of your current weight) will muscular build. help to lower your risk of developing weight-related diseases.

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 06-5830 U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES June 2006 National Institutes of Health National Heart, Lung, and Blood Institute How To Lose Weight and Your energy IN and OUT doesn’t Portion Distortion: Box 1—What Does have to balance exactly every day: Body Mass Index Your BMI Mean? Maintain It How To Choose Balancing energy over time will help 21 22 23 24 25 26 27 28 29 30 31 Changing the way you approach you to maintain a healthy weight in Sensible Servings 4'10" 100 105 110 115 119 124 129 134 138 143 148 Normal weight: BMI = 18.5–24.9 weight loss can help you be more suc- the long run. Good for you! Try not to gain cessful at losing it. Most people who 5'0" 107 112 118 123 128 133 138 143 148 153 158 It’s very easy to “eat with your weight. eyes” and misjudge what equals try to lose weight focus on one thing: A Healthy Eating Plan 5'1" 111 116 122 127 132 137 143 148 153 158 164 a serving—piling on unwanted Overweight: BMI = 25–29.9 weight loss. However if you set goals, pounds. This is especially true Do not gain any weight, espe- A healthy eating plan gives your 5'3" 118 124 130 135 141 146 152 158 163 169 175 begin to eat healthy foods, become when you eat out, because cially if your waist circumference body the nutrients it needs every day more physically active, and learn how 5'5" 126 132 138 144 150 156 162 168 174 180 186 restaurant portions are often is high. You need to lose weight and helps you to stay within your to change behaviors, then you may super sized and enough for two if you have two or more risk Height 5'7" 134 140 146 153 159 166 172 178 185 191 198 be more successful at losing weight. daily calorie level. This eating plan or more people to share. factors for heart disease and are Over time, these changes will become will also lower your risk for heart 5'9" 142 149 155 162 169 176 182 189 196 203 209 overweight or have a high waist disease and such other conditions as To keep portion sizes sensible: circumference. routine and part of your everyday life. 6'0" 150 157 165 172 179 186 193 200 208 215 222 high blood pressure and high blood ■ When eating out, choose Obese: BMI = 30 or greater cholesterol levels. 6'1" 159 166 174 182 189 197 204 212 219 227 235 small portions, share an You need to lose weight. Lose Weight Loss Goals entrée with a friend, or take A healthy eating plan: 6'3" 168 176 184 192 200 208 216 224 232 240 248 weight slowly—about 1/2 to Setting the right goals is an impor- some of the food home. 2 pounds a week. See your * Weight is measured with underwear but no shoes. tant first step to losing and maintain- ■ ■ Check a product’s Nutrition doctor or a nutritionist if you Emphasizes fruits, vegetables, ing weight. whole grains, and fat-free or Facts label to learn how need help. diets of less than 800 calories per day ■ To help manage body weight and much food is considered low-fat milk and milk products ■ Losing just 5–10 percent of your should not be used unless you are prevent gradual weight gain, aim a serving and how many current weight over 6 months will ■ Includes lean meats, poultry, fish, being monitored by your doctor. for 60 minutes of moderate-to- calories, fat grams, and lower your risk for heart disease beans, eggs, and nuts vigorous physical activity most other nutrients are in the and other conditions. days of the week. item. Box 2—Risk Factors ■ Is low in saturated fats, trans fat, Physical Activity ■ Limit portion sizes of such ■ Losing 1–2 pounds per week is a cholesterol, salt (sodium), and ■ To maintain weight loss, aim for Besides being overweight or Staying physically active and eating high-calorie foods as cookies, reasonable and safe weight loss. added sugars fewer calories will help you lose at least 60–90 minutes of daily cakes, and other sweets; obese, here are other risk Losing weight at this rate will help moderate physical activity. factors to consider: ■ Controls portion sizes weight and keep the weight off over french fries; and oils. you to keep off the weight. And it time. Plus, physical activity has ■ Use smaller plates. We eat ■ Cigarette smoking will give you the time to make You can break up the amount of time Calories many benefits: most of what is on our plate, ■ new healthy lifestyle changes. that you do physical activity, such as High blood pressure Cutting back on calories is part of a no matter what the size. (hypertension) ■ Lowers the risk of heart disease; 15 minutes at a time. If you haven’t Smaller plates can mean ■ Maintaining a modest weight loss healthy eating plan to lose weight. ■ diabetes; and such cancers as been physically active for some time, smaller portions. High LDL cholesterol (bad over a longer period of time is bet- Choose foods that are lower in fats, cholesterol) breast, uterus, and colon then don’t let that stop you. Start ter than losing a lot of weight and especially saturated and trans fats, slowly and gradually increase your ■ Low HDL cholesterol (good regaining it. You can think about cholesterol, and added sugars. Also, ■ Strengthens your lungs and helps activity. For example, start walking cholesterol) additional weight loss after you’ve pay attention to portion sizes. them to work more efficiently for 10–15 minutes three times a week, ■ High triglycerides lost 10 percent of your current ■ then gradually build up to the recom- body weight and have kept it off To lose 1–2 pounds a week, daily Strengthens your muscles and ■ High blood glucose (sugar) mended amount with brisk walking. for 6 months. intake should be reduced by 500 to keeps your joints in good condition ■ Family history of premature 1,000 calories. In general: ■ May slow bone loss heart disease Keeping a Balance Other Weight Loss Options ■ Physical inactivity ■ Eating plans that contain ■ Gives you more energy Maintaining a healthy weight calls 1,000–1,200 calories each day will Weight loss drugs and weight loss sur- ■ Helps you to relax and cope better help most women to lose weight gery may be options for some people for keeping a balance ...a balance of with stress energy. You must balance the calo- safely. who are at high risk from overweight ries or energy that you get from food ■ Builds confidence or obesity or who have been unsuc- ■ Eating plans that contain and beverages with the calories that cessful at making lifestyle changes. If 1,200–1,600 calories each day are ■ Allows you to fall asleep more you use to keep your body going and you think that you may benefit from suitable for men and may also be quickly and sleep more soundly weight loss drugs or surgery, then talk to be physically active. appropriate for women who weigh ■ Provides an enjoyable way to share to your doctor. 165 pounds or more or who exer- ■ The same amount of energy IN time with friends and family cise regularly. and OUT over time = weight stays Tips to Weight Loss Success the same How much physical activity should If you eat 1,600 calories a day but do you aim for? ■ More energy IN than OUT over not lose weight, then you may want Maintaining long-term weight loss can time = weight gain be difficult. Three keys to success are to cut back to 1,200 calories. If you ■ For overall health and to reduce are hungry on either diet, then you setting realistic goals, following a ■ More energy OUT than IN over the risk of disease, aim for at least healthy diet, and aiming for 60–90 time = weight loss may want to boost your calories by 30 minutes of moderate physical 100 to 200 per day. Very low calorie minutes of physical activity most days activity most days of the week. of the week. How To Lose Weight and Your energy IN and OUT doesn’t Portion Distortion: Box 1—What Does have to balance exactly every day: Body Mass Index Your BMI Mean? Maintain It How To Choose Balancing energy over time will help 21 22 23 24 25 26 27 28 29 30 31 Changing the way you approach you to maintain a healthy weight in Sensible Servings 4'10" 100 105 110 115 119 124 129 134 138 143 148 Normal weight: BMI = 18.5–24.9 weight loss can help you be more suc- the long run. Good for you! Try not to gain cessful at losing it. Most people who 5'0" 107 112 118 123 128 133 138 143 148 153 158 It’s very easy to “eat with your weight. eyes” and misjudge what equals try to lose weight focus on one thing: A Healthy Eating Plan 5'1" 111 116 122 127 132 137 143 148 153 158 164 a serving—piling on unwanted Overweight: BMI = 25–29.9 weight loss. However if you set goals, pounds. This is especially true Do not gain any weight, espe- A healthy eating plan gives your 5'3" 118 124 130 135 141 146 152 158 163 169 175 begin to eat healthy foods, become when you eat out, because cially if your waist circumference body the nutrients it needs every day more physically active, and learn how 5'5" 126 132 138 144 150 156 162 168 174 180 186 restaurant portions are often is high. You need to lose weight and helps you to stay within your to change behaviors, then you may super sized and enough for two if you have two or more risk Height 5'7" 134 140 146 153 159 166 172 178 185 191 198 be more successful at losing weight. daily calorie level. This eating plan or more people to share. factors for heart disease and are Over time, these changes will become will also lower your risk for heart 5'9" 142 149 155 162 169 176 182 189 196 203 209 overweight or have a high waist disease and such other conditions as To keep portion sizes sensible: circumference. routine and part of your everyday life. 6'0" 150 157 165 172 179 186 193 200 208 215 222 high blood pressure and high blood ■ When eating out, choose Obese: BMI = 30 or greater cholesterol levels. 6'1" 159 166 174 182 189 197 204 212 219 227 235 small portions, share an You need to lose weight. Lose Weight Loss Goals entrée with a friend, or take A healthy eating plan: 6'3" 168 176 184 192 200 208 216 224 232 240 248 weight slowly—about 1/2 to Setting the right goals is an impor- some of the food home. 2 pounds a week. See your * Weight is measured with underwear but no shoes. tant first step to losing and maintain- ■ ■ Check a product’s Nutrition doctor or a nutritionist if you Emphasizes fruits, vegetables, ing weight. whole grains, and fat-free or Facts label to learn how need help. diets of less than 800 calories per day ■ To help manage body weight and much food is considered low-fat milk and milk products ■ Losing just 5–10 percent of your should not be used unless you are prevent gradual weight gain, aim a serving and how many current weight over 6 months will ■ Includes lean meats, poultry, fish, being monitored by your doctor. for 60 minutes of moderate-to- calories, fat grams, and lower your risk for heart disease beans, eggs, and nuts vigorous physical activity most other nutrients are in the and other conditions. days of the week. item. Box 2—Risk Factors ■ Is low in saturated fats, trans fat, Physical Activity ■ Limit portion sizes of such ■ Losing 1–2 pounds per week is a cholesterol, salt (sodium), and ■ To maintain weight loss, aim for Besides being overweight or Staying physically active and eating high-calorie foods as cookies, reasonable and safe weight loss. added sugars fewer calories will help you lose at least 60–90 minutes of daily cakes, and other sweets; obese, here are other risk Losing weight at this rate will help moderate physical activity. factors to consider: ■ Controls portion sizes weight and keep the weight off over french fries; and oils. you to keep off the weight. And it time. Plus, physical activity has ■ Use smaller plates. We eat ■ Cigarette smoking will give you the time to make You can break up the amount of time Calories many benefits: most of what is on our plate, ■ new healthy lifestyle changes. that you do physical activity, such as High blood pressure Cutting back on calories is part of a no matter what the size. (hypertension) ■ Lowers the risk of heart disease; 15 minutes at a time. If you haven’t Smaller plates can mean ■ Maintaining a modest weight loss healthy eating plan to lose weight. ■ diabetes; and such cancers as been physically active for some time, smaller portions. High LDL cholesterol (bad over a longer period of time is bet- Choose foods that are lower in fats, cholesterol) breast, uterus, and colon then don’t let that stop you. Start ter than losing a lot of weight and especially saturated and trans fats, slowly and gradually increase your ■ Low HDL cholesterol (good regaining it. You can think about cholesterol, and added sugars. Also, ■ Strengthens your lungs and helps activity. For example, start walking cholesterol) additional weight loss after you’ve pay attention to portion sizes. them to work more efficiently for 10–15 minutes three times a week, ■ High triglycerides lost 10 percent of your current ■ then gradually build up to the recom- body weight and have kept it off To lose 1–2 pounds a week, daily Strengthens your muscles and ■ High blood glucose (sugar) mended amount with brisk walking. for 6 months. intake should be reduced by 500 to keeps your joints in good condition ■ Family history of premature 1,000 calories. In general: ■ May slow bone loss heart disease Keeping a Balance Other Weight Loss Options ■ Physical inactivity ■ Eating plans that contain ■ Gives you more energy Maintaining a healthy weight calls 1,000–1,200 calories each day will Weight loss drugs and weight loss sur- ■ Helps you to relax and cope better help most women to lose weight gery may be options for some people for keeping a balance ...a balance of with stress energy. You must balance the calo- safely. who are at high risk from overweight ries or energy that you get from food ■ Builds confidence or obesity or who have been unsuc- ■ Eating plans that contain and beverages with the calories that cessful at making lifestyle changes. If 1,200–1,600 calories each day are ■ Allows you to fall asleep more you use to keep your body going and you think that you may benefit from suitable for men and may also be quickly and sleep more soundly weight loss drugs or surgery, then talk to be physically active. appropriate for women who weigh ■ Provides an enjoyable way to share to your doctor. 165 pounds or more or who exer- ■ The same amount of energy IN time with friends and family cise regularly. and OUT over time = weight stays Tips to Weight Loss Success the same How much physical activity should If you eat 1,600 calories a day but do you aim for? ■ More energy IN than OUT over not lose weight, then you may want Maintaining long-term weight loss can time = weight gain be difficult. Three keys to success are to cut back to 1,200 calories. If you ■ For overall health and to reduce are hungry on either diet, then you setting realistic goals, following a ■ More energy OUT than IN over the risk of disease, aim for at least healthy diet, and aiming for 60–90 time = weight loss may want to boost your calories by 30 minutes of moderate physical 100 to 200 per day. Very low calorie minutes of physical activity most days activity most days of the week. of the week. Other tips for weight loss success: To Learn More ■ Set specific, realistic goals that are Contact NHLBI for information on Why Is a Healthy Weight ■ It may underestimate body fat in forgiving (less than perfect). To weight management and heart health: older persons and others who start, try walking 30 minutes, Important? have lost muscle. 3 days a week. NHLBI Health Information Center Facts Being overweight or obese increases ■ Ask for encouragement from P.O. Box 30105 your risk for many diseases and condi- Waist Circumference your health care provider(s) via Bethesda, MD 20824–0105 tions. The more you weigh, the more Measurement telephone or e-mail; friends and Phone: 301–592–8573 likely you are to suffer from heart dis- About Your waist circumference is also an family can help. You can also TTY: 240–629–3255 ease, high blood pressure, diabetes, important measurement to help you join a support group. Fax: 301–592–8563 gallbladder disease, sleep apnea, and figure out your overall health risks. certain cancers. On the other hand, a ■ Keep a record of your food intake If most of your fat is around your Also, check out these Web sites and healthy weight has many benefits: It and the amount of physical activi- Web pages: Healthy waist, then you are more at risk for helps you to lower your risk for devel- ty that you do. This is an easy way heart disease and diabetes. This risk oping these problems, helps you to feel to track how you are doing. A NHLBI: increases with a waist measurement good about yourself, and gives you record can also inspire you. For http://www.nhlbi.nih.gov that is: example, when it shows that Weight more energy to enjoy life. Includes publications and interactive you’ve been more active, you’ll be ■ Greater than 35 inches for women features on overweight and obesity, encouraged to keep it up. high blood pressure, high blood cho- What Is Your Risk for ■ Greater than 40 inches for men ■ Change your surroundings to avoid lesterol, heart attack, asthma, and Weight-Related Diseases? overeating. For example, don’t eat women’s heart health Other Risk Factors for Heart while watching television. Plan to Body Mass Index (BMI) Disease meet a friend in a nonfood setting. Aim for a Healthy Weight: http://healthyweight.nhlbi.nih.gov Your BMI accurately estimates your If you have other risk factors for ■ Reward your success but not with total body fat. And, the amount of fat heart disease (shown in Box 2) and food. Instead, choose rewards that Includes publications and such that you carry is a good indicator of are overweight or obese, then you you’ll enjoy, such as a movie, interactive features as a Portion your risk for a variety of diseases. will be at greater risk for health music CD, an afternoon off from Distortion quiz and BMI calculator problems. Your doctor will check work, a massage, or personal time. There are two ways to check your BMI: We Can!—Ways to Enhance your BMI, waist circumference, and Children’s Activity and Nutrition: ■ Use the BMI chart on page 3. other risk factors for heart disease: You can feel healthier by doing any http://wecan.nhlbi.nih.gov First, find your height in the ■ If you are overweight (BMI 25–29.9), of the following activities. For added left-hand column. Then, follow do not have a high waist circum- fun, ask friends or family to join you. Includes materials for parents to help it over until you find your weight. prevent overweight and obesity in ference, and have less than two ■ Walk or ride a bike in your The number on the top of that their children risk factors, then it’s important neighborhood. column is your BMI. that you not gain any more ■ Join a walking club at a mall or Heart Healthy Recipes: ■ Use the BMI calculator on the weight. at work. National Heart, Lung, and Blood ■ http://www.nhlbi.nih.gov/health/ ■ If you are overweight (BMI 25–29.9) ■ Play golf at a local club. Institute’s (NHLBI’s) Web site: public/heart/other/syah/index.htm or have a high waist circumference ■ Join a dance or yoga class. http://www.nhlbisupport.com/bmi/ ■ http://www.nhlbi.nih.gov/health/ and have two or more risk factors, ■ Work in your garden. then it is important for you to lose public/heart/other/ktb_recipebk/ Once you know your BMI, check ■ Use local athletic facilities. weight. ■ http://www.nhlbi.nih.gov/health/ Box 1 to see what the number means. ■ ≥ Join a hiking or biking club. public/heart/chol/hbc_what.htm Although BMI can be used for most ■ If you are obese (BMI 30), then ■ Join a softball team or play other men and women, it does have some it is important for you to lose sports with coworkers, friends, and limitations: weight. family. ■ It may overestimate body fat in Even a small weight loss (just 5–10 athletes and others who have a percent of your current weight) will muscular build. help to lower your risk of developing weight-related diseases.