Issue Date: May 14, 2006
Weighing the benefits
Losing weight can make you feel better now and help to keep you healthier for years to come.
Before you read this, I want you to do a couple of things. For starters, calculate your body mass index, or BMI. It's easy if you go to nhlbisupport.com/bmi/ and plug in your height and weight. Or, do the math yourself: Multiply your weight (in pounds) by 703, then divide this by your height (in inches) twice. The resulting number is your BMI, which is a way to assess the relationship between your height and weight. A BMI of 18.5 to 24.9 reflects a healthy weight for most people. A BMI of 25 to 29.9 is considered overweight for most. BMIs greater than 30 indicate obesity, and BMIs greater than 40 point to morbid obesity.
Some people with elevated BMIs are healthier than the numbers imply, because the added weight they carry is made up of muscle (for example, a professional athlete). In such situations, an elevated BMI does not indicate increased health risks.
Unfortunately, most people who have elevated BMIs are not extremely fit. If your BMI is greater than 30, one simple way to tell if your weight is healthy is to measure your waist. Excess fat in the abdominal region (for a man, a waistline greater than 40 inches and for a woman, greater than 35 inches) can increase your risk of several health conditions, like diabetes or heart disease.
If you are overweight or obese, now is the time to make some changes. It won't be easy, but developing healthful habits will make a difference in how you feel in a short period of time. Here are some tips to get started:
Set dietary goals. While those seeking to lose just a few pounds probably can modify their eating on their own, those with more serious weight problems really need a registered dietitian's input. The goal is to reduce your caloric intake slightly while you maintain a balanced diet.
Detail your exercise goals. Outline a specific fitness program, and be practical. Jogging for 60 minutes every day will help with weight control, but it's not practical for most, so don't kid yourself about what you will do. A reasonable program for beginners: five 30-minute sessions per week of moderately intense activity, like brisk walking. You can tweak the program as you get more fit.
Be consistent. "On-again, off-again" exercisers and dieters always are disappointed. You're far better off following a moderate routine on a regular basis.
Remain patient. Monitor your weight regularly, but be patient with the results. At our clinic, we recommend that patients lose weight at a rate of 1 to 2 pounds per week.
Contributing editor Tedd Mitchell, M.D., is medical director of the Wellness Program at the renowned Cooper Clinic in Dallas.
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