Healthy Weight |
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A news television program once did an episode on linemen in the National Football League (NFL) and how dramatically their weights have increased over the past twenty years. Many of them tip the scales at well over 300 pounds. Yet today's fashion models have brought back the idea that the thinner you are, the better. So which direction is right? How do you decide if you're at a healthy weight? If you're not, how many pounds do you need to lose to prevent diabetes? Right now, the best tool to use in deciding if your current weight is healthy is the BMI—body mass index. Essentially, the BMI is a math formula that relates to body fat, and it is better at predicting the risk of disease than body weight alone. If you want to know your BMI, multiply your weight in pounds by 700 and divide the product by your height in inches squared. BMI = (weight x 700)/( height x height) If you weigh 200 pounds and are 5 feet 7 inches tall, for example, your BMI would be 31 (200 x 700 divided by 67 x 67, or 140,000 / 4,489). If the result is a number between 19 and 25, you're at a healthy weight and your goal should be to maintain this weight as you age. A number of 27 or higher is an indication that you are overweight and puts you at higher risk for many diseases, including diabetes. This same equation can be used to determine a healthy weight and an appropriate weight-loss goal. If your BMI is above the recommended 25, calculate the weight at which you would need to be to have a BMI of 25 (25 x height [in inches] X height divided by 700). Then subtract your answer from your current weight to find your weight-loss goal. When looking at the weight that would get your BMI to 25, there are several things you need to consider: Does the number seem realistic? Is it a weight you've been able to maintain as an adult before? Do you think you could maintain this weight without starving yourself or exercising excessively? Once you've taken all these factors into account, you can decide if this is the right target weight for you. If you're not comfortable with it and already had a figure in mind, you can use that, assuming it's a realistic goal. If, for example, you are a woman in your mid fifties and have had five children, it's probably not realistic to aim for the same weight you were when you got married. You could just calculate 5 or 10 percent of your current weight and use this as your weight-loss goal. After all, this change can be enough to prevent health problems. Whatever you decide to use as a weight-loss goal—the number from the BMI chart, 10 percent of your current body weight, or another number—don't let the goal overwhelm you to the point that you don't take action. If your goal is a high number, say over 50 or 75 pounds, you should consider using it as a long-term goal, something to be accomplished over the next three to five years. Breaking it down into manageable steps can work, aiming to lose 20 pounds the first year, to maintain this loss for six months, and then to tackle the next 20 pounds. Whatever your goal, weight loss of one-half to one pound per week is a realistic expectation and sets you on a path to finding your own healthy weight. |
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