Are You At A Healthy Weight?
Reaching and maintaining a healthy weight is good for your overall health. This will help you prevent and control many chronic or diet-related diseases and conditions. Follow these steps to know if you are at a healthy weight.
Weigh yourself and figure out your body mass index (BMI*). BMI shows if your weight is in the healthy range for people of your height. Calculate it at 1 http://nhlbisupport.com/bmi/bminojs.htm by following these steps:
Calculate • Type your height and weight into the boxes and click “Submit.” Your Your BMI calculated BMI will appear on the right side of the screen. • Compare your BMI with these: *While BMI is valid for most men and women, it does have some Healthy weight = 18.5 - 24.9 limitations. For more information, Overweight = 25 - 29.9 see http://www.nhlbi.nih.gov/health/ public/heart/obesity/aim_hwt.pdf/. Obese = 30 or greater
You can also calculate your BMI using the chart below. Mark the square where your height and weight cross.Body The columnMass whereIndex they (B crossMI) willCha showrt you if you are at a healthy weight, overweight, or obese.
Healthy Weight Overweight Obese BMI1920212223242526272829303132333435 Height Weight (in pounds) 4’10”9196100 105110 115119 124129 134138 143148 153158 162167
4’11”9499104 109114 119124 128133 138143 148153 158163 168173
5’0” 97 102107 112118 123128 133138 143148 153158 163168 174179
5’1” 100106 111 116122 127132 137143 148153 158164 169174 180185
5’2” 104109 115120 126131 136142 147153 158164 169175 180186 191
5’3” 107113 118124 130135 141146 152158 163169 175180 186191 197
5’4” 110116 122128 134140 145151 157163 169174 180186 192197 204
5’5” 114120 126132 138144 150156 162168 174180 186192 198204 210
5’6” 118124 130136 142148 155161 167173 179186 192198 204210 216
5’7” 121127 134140 146153 159166 172178 185191 198204 211217 223
5’8” 125131 138144 151158 164171 177184 190197 203210 216223 230
5’9” 128135 142149 155162 169176 182189 196203 209216 223230 236
5’10”132 139146 153160 167174 181188 195202 209216 222 229236 243
5’11”136 143150 157165 172179 186193 200208 215 222 229236 243250
6’0” 140147 154162 169177 184191 199206 213221 228235 242250 256
6’1” 144151 159166 174182 189197 294212 219227 235242 250257 265
6’2” 148155 163171 179186 194202 210218 225233 241249 256264 272
6’3” 152160 168176 184192 200208 216224 232240 248256 264272 279
6’4” 156164 172180 189197 205213 221230 238246 254263 271279 287 1
PICTURE CARD 6.1 If most of your fat is around your waist, you are at greater chance for developing risk factors for heart 2 disease and diabetes. Measure Measure your waist by placing a measuring tape snugly Your Waist around it. Your waist measurement is high if it is: • Greater than 35 inches for women • Greater than 40 inches for men
Waist and Weight Take this Action Measurement
3 If your weight and waist measurement • Keep up the good work! Try to not gain any weight. Take Action! are at a healthy level
• Be sure not to gain more weight. If you are • Lose weight if you have two or more heart disease overweight risk factors OR if your waist measurement is high. • Ask your doctor or a registered dietitian for help.
• You need to lose weight. Take steps to lose 1 to 2 If you are obese pounds per week. • Ask your doctor or a registered dietitian for help.
Do You Need to Lose Weight?
Check the Tips for a Healthy Lifestyle tip sheet to learn about ways to lose weight.
December 2013 2