Table Of Content

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. 4 8 7 6 5 5 4 4 4 4 4 4 5 6 6 7 8 0 1 3 5 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 2 3 4 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 4 3 2 1 0 9 9 8 8 8 8 8 8 9 9 0 1 2 3 5 3 5 6 7 8 8 9 0 1 2 3 4 5 6 7 9 0 1 2 3 5 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 4 4 4 4 2 8 7 6 5 4 3 2 2 2 1 1 1 2 2 3 3 4 5 6 5 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 1 4 2 1 9 8 7 6 6 5 5 5 5 5 5 5 6 6 7 8 5 4 5 6 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 0 9 7 5 4 3 2 1 0 9 9 8 8 8 8 8 8 9 9 0 5 3 4 5 6 7 8 9 0 0 1 2 3 4 5 6 7 8 9 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 4 9 4 2 0 9 7 8 5 4 3 2 2 1 1 1 1 1 1 1 2 4 3 4 5 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 y 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 t si 8 9 7 5 4 2 0 9 8 7 6 5 4 4 3 3 3 3 3 4 e 4 2 3 4 5 6 7 7 8 9 0 1 2 3 4 5 6 7 8 9 b 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 O e 7 4 2 0 8 6 5 3 2 1 9 8 8 7 8 6 5 5 5 5 m 4 2 3 4 4 5 6 7 8 9 9 0 1 2 3 4 5 6 7 8 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 e Extr 46 220 227 235 243 251 259 267 276 284 293 302 311 320 329 338 348 358 367 377 5 5 2 0 8 6 4 2 0 8 7 5 4 3 2 1 0 0 9 9 4 1 2 3 3 4 5 6 7 7 8 9 0 1 2 3 4 5 5 6 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 ort. 4 0 7 5 2 0 8 6 4 2 0 9 7 6 5 4 3 2 1 1 p 4 1 1 2 3 4 4 5 6 7 8 8 9 0 1 2 3 4 5 6 e 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 R 43 205 212 220 227 235 242 250 258 266 274 282 291 299 308 316 325 334 343 353 ence d 42 201 208 215 222 229 237 244 252 260 268 276 284 292 301 309 318 326 335 344 e Evi 41 96 03 09 17 24 31 38 46 53 61 69 77 85 93 02 10 19 27 36 Th 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 s: 40 191 198 204 211 218 225 232 240 247 255 262 270 278 286 294 302 311 319 328 dult A 39 186 193 199 206 213 220 227 234 241 249 256 263 271 279 287 295 303 311 320 y In 38 nds) 181 188 194 201 207 214 221 228 235 242 249 257 264 272 279 288 295 303 312 Obesit 37 pou 177 183 189 195 202 208 215 222 229 236 243 250 257 265 272 280 287 295 304 and 36 ht ( 72 78 84 90 96 03 09 16 23 30 36 43 50 57 65 72 80 87 95 ght Obese 3435 Body Weig 1621671 1681731 1741791 1801851 1861911 1911972 1972042 2042102 2102162 2172232 2232302 2302362 2362432 2432502 2502582 2572652 2642722 2722792 2792872 nt of Overwei 3 8 3 8 4 0 6 2 8 4 1 6 3 9 6 2 0 6 4 1 e 3 5 6 6 7 8 8 9 9 0 1 1 2 2 3 4 5 5 6 7 m 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 at 32 53 58 63 69 75 80 86 92 98 04 10 16 22 29 35 42 49 56 63 Tre 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 d n 1 8 3 8 4 9 5 0 6 2 8 3 9 6 2 8 5 1 8 4 a 3 14 15 15 16 16 17 18 18 19 19 20 20 21 22 22 23 24 24 25 n, o 30 43 48 53 58 64 69 74 80 86 91 97 03 09 15 21 27 33 40 46 ati 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 u al 29 38 43 48 53 58 63 69 74 79 85 90 96 02 08 13 19 25 32 38 Ev weight 2728 291341 331381 381431 431481 471531 521581 571631 621681 671731 721781 771841 821891 881952 932002 992062 042122 102182 162242 212302 ntification, er 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 de Ov 26 24 28 33 37 42 46 51 56 61 66 71 76 81 86 91 97 02 08 13 e I 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 h 5 9 4 8 2 6 1 5 0 5 9 4 9 4 9 4 9 4 0 5 n t 2 1 2 2 3 3 4 4 5 5 5 6 6 7 7 8 8 9 0 0 o 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 s e 4 5 9 3 7 1 5 0 4 8 3 8 2 7 2 7 2 6 2 7 n 2 11 11 12 12 13 13 14 14 14 15 15 16 16 17 17 18 18 19 19 eli d 3 0 4 8 2 6 0 4 8 2 6 1 5 0 5 9 4 9 4 9 ui 2 1 1 1 2 2 3 3 3 4 4 5 5 6 6 6 7 7 8 8 G rmal 22 1051 1091 1121 1161 1201 1241 1281 1321 1361 1401 1441 1491 1531 1571 1621 1661 1711 1761 1801 Clinical No 21 00 04 07 11 15 18 22 26 30 34 38 42 46 50 54 59 63 68 72 m 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 o 20 96 99 02 06 09 13 16 20 24 27 31 35 39 43 47 51 55 60 64 d fr 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 e pt 19 ghthes) 91 94 97 100 104 107 110 114 118 121 125 128 132 136 140 144 148 152 156 e: Ada BMI Hei(inc 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 ourc S

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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. 4 8 7 6 5 5 4 4 4 4 4 4 5 6 6 7 8 0 1 3 5 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 2 3 4 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 4 3 2 1 0 9 9 8 8 8 8 8 8 9 9 0 1 2 3 5 3 5 6 7 8 8 9 0 1 2 3 4 5 6 7 9 0 1 2 3 5 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 4 4 4 4 2 8 7 6 5 4 3 2 2 2 1 1 1 2 2 3 3 4 5 6 5 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 1 4 2 1 9 8 7 6 6 5 5 5 5 5 5 5 6 6 7 8 5 4 5 6 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 0 9 7 5 4 3 2 1 0 9 9 8 8 8 8 8 8 9 9 0 5 3 4 5 6 7 8 9 0 0 1 2 3 4 5 6 7 8 9 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 4 9 4 2 0 9 7 8 5 4 3 2 2 1 1 1 1 1 1 1 2 4 3 4 5 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 y 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 t si 8 9 7 5 4 2 0 9 8 7 6 5 4 4 3 3 3 3 3 4 e 4 2 3 4 5 6 7 7 8 9 0 1 2 3 4 5 6 7 8 9 b 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 O e 7 4 2 0 8 6 5 3 2 1 9 8 8 7 8 6 5 5 5 5 m 4 2 3 4 4 5 6 7 8 9 9 0 1 2 3 4 5 6 7 8 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 e Extr 46 220 227 235 243 251 259 267 276 284 293 302 311 320 329 338 348 358 367 377 5 5 2 0 8 6 4 2 0 8 7 5 4 3 2 1 0 0 9 9 4 1 2 3 3 4 5 6 7 7 8 9 0 1 2 3 4 5 5 6 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 ort. 4 0 7 5 2 0 8 6 4 2 0 9 7 6 5 4 3 2 1 1 p 4 1 1 2 3 4 4 5 6 7 8 8 9 0 1 2 3 4 5 6 e 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 R 43 205 212 220 227 235 242 250 258 266 274 282 291 299 308 316 325 334 343 353 ence d 42 201 208 215 222 229 237 244 252 260 268 276 284 292 301 309 318 326 335 344 e Evi 41 96 03 09 17 24 31 38 46 53 61 69 77 85 93 02 10 19 27 36 Th 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 s: 40 191 198 204 211 218 225 232 240 247 255 262 270 278 286 294 302 311 319 328 dult A 39 186 193 199 206 213 220 227 234 241 249 256 263 271 279 287 295 303 311 320 y In 38 nds) 181 188 194 201 207 214 221 228 235 242 249 257 264 272 279 288 295 303 312 Obesit 37 pou 177 183 189 195 202 208 215 222 229 236 243 250 257 265 272 280 287 295 304 and 36 ht ( 72 78 84 90 96 03 09 16 23 30 36 43 50 57 65 72 80 87 95 ght Obese 3435 Body Weig 1621671 1681731 1741791 1801851 1861911 1911972 1972042 2042102 2102162 2172232 2232302 2302362 2362432 2432502 2502582 2572652 2642722 2722792 2792872 nt of Overwei 3 8 3 8 4 0 6 2 8 4 1 6 3 9 6 2 0 6 4 1 e 3 5 6 6 7 8 8 9 9 0 1 1 2 2 3 4 5 5 6 7 m 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 at 32 53 58 63 69 75 80 86 92 98 04 10 16 22 29 35 42 49 56 63 Tre 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 d n 1 8 3 8 4 9 5 0 6 2 8 3 9 6 2 8 5 1 8 4 a 3 14 15 15 16 16 17 18 18 19 19 20 20 21 22 22 23 24 24 25 n, o 30 43 48 53 58 64 69 74 80 86 91 97 03 09 15 21 27 33 40 46 ati 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 u al 29 38 43 48 53 58 63 69 74 79 85 90 96 02 08 13 19 25 32 38 Ev weight 2728 291341 331381 381431 431481 471531 521581 571631 621681 671731 721781 771841 821891 881952 932002 992062 042122 102182 162242 212302 ntification, er 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 de Ov 26 24 28 33 37 42 46 51 56 61 66 71 76 81 86 91 97 02 08 13 e I 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 h 5 9 4 8 2 6 1 5 0 5 9 4 9 4 9 4 9 4 0 5 n t 2 1 2 2 3 3 4 4 5 5 5 6 6 7 7 8 8 9 0 0 o 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 s e 4 5 9 3 7 1 5 0 4 8 3 8 2 7 2 7 2 6 2 7 n 2 11 11 12 12 13 13 14 14 14 15 15 16 16 17 17 18 18 19 19 eli d 3 0 4 8 2 6 0 4 8 2 6 1 5 0 5 9 4 9 4 9 ui 2 1 1 1 2 2 3 3 3 4 4 5 5 6 6 6 7 7 8 8 G rmal 22 1051 1091 1121 1161 1201 1241 1281 1321 1361 1401 1441 1491 1531 1571 1621 1661 1711 1761 1801 Clinical No 21 00 04 07 11 15 18 22 26 30 34 38 42 46 50 54 59 63 68 72 m 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 o 20 96 99 02 06 09 13 16 20 24 27 31 35 39 43 47 51 55 60 64 d fr 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 e pt 19 ghthes) 91 94 97 100 104 107 110 114 118 121 125 128 132 136 140 144 148 152 156 e: Ada BMI Hei(inc 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 ourc S

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