Are You Overweight?
Your best weight is a lean body with fat being 10 to 18%
of total body weight for men and 18 to 25% of total body weight for women. If you exceed
these limits you have too much fat, regardless of your actual weight. It is possible to be
overweight but not having too much fat, especially for those with a large muscle mass from
body building or other muscle building exercises. Being slightly over the recommended
percent body fat range is not usually dangerous, but if you are 20% over your ideal weight
you are at risk for serious health problems.
There are several ways to determine your best weight and
your health risk from being overweight.
- Body Composition Tests such as a Percent Body Fat test
(e.g., using hydrostatic weighing or skinfold measurement) are the most accurate ways to
determine the degree of overweight. These are usually performed by a health professional.
- BMI: The calculated Body Mass Index (BMI) may be helpful
if you don't know your percent body fat. BMI results should be interpreted with caution
since persons with extensive muscle mass (athletes and body builders for example) also
have increased BMIs.
BMI Values For Adults
Sources: NIH
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Moderate
to Severe Obesity
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Age 34-
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Age 35+
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BMI values below 19 for men and 18 for
women indicate an underweight condition.
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Combined with a mild exercise program, terrific results can be obtained in a short period
of time.
A moderate increase in physical activity
can go a long way to burning calories. Even mild forms of exercise can have a beneficial
effect if done regularly. For example: walking a mile and a half each day at a fairly
brisk pace (30 minutes) will result in a weight loss of 2 pounds in a month if no changes
are made to the diet.
| Exercise |
Approx. Calories Burned |
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| Walking (brisk) |
100 calories burned per mile |
| Jogging |
120 calories burned per mile |
| Swimming |
100 calories burned in 20 minutes |
| Bicycling (easy pace) |
100 calories burned in 20 minutes |
| Aerobic exercise to music |
100 calories burned in 20 minutes |
| Gardening (vigorous) |
100 calories burned in 30 minutes |
Decrease Your Caloric Intake
Similarly, a moderate change in the amount
and type of food you eat, can also produce great results. Reducing calorie intake by 250
to 500 calories per day will result in a weight loss of 1/2 to 1 pound per week. A change
of eating patterns to include more vegetables, less fats and sugars, and less snacking can
allow you to maintain a healthy weight for the rest of your life!
Eat foods that are lower in calories and
higher in nutrients
Limit your intake of fat and high-fat
foods
Eat smaller portions
Avoid snacking between meals
Avoid high-fat sauces or dressings
Don't add sugar to foods
Eat less sugary foods and desserts
Drink less or no alcohol
Body Weight Chart
(From: USDA Dietary Guidelines for Americans)
The chart below lists healthy weight ranges for adults as
published by the U.S. Department of Agriculture. Weight ranges are given in the chart
because people of the same height may have equal amounts of body fat but different amounts
of muscle and bone. It is a general chart that applies to men and women of all ages.
You should use this or any chart only as a guide. Please consult
your health professional for specific weight goals based on your gender, body size, and
activity level.
| Height |
Weight (in Pounds) |
| 4'10" |
91-119 |
| 4'11" |
94-124 |
| 5'0" |
97-128 |
| 5'1" |
101-132 |
| 5'2" |
104-137 |
| 5'3" |
107-141 |
| 5'4" |
111-146 |
| 5'5" |
114-150 |
| 5'6" |
118-155 |
| 5'7" |
121-160 |
| 5'8" |
125-164 |
| 5'9" |
129-169 |
| 5'10" |
132-174 |
| 5'11" |
136-179 |
| 6'0" |
140-184 |
| 6'1" |
144-189 |
| 6'2" |
148-195 |
| 6'3" |
152-200 |
| 6'4" |
156-205 |
| 6'5" |
160-211 |
| 6'6" |
164-216 |
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