Loading...
Login  |  Register

 

Basics
What is the healthy weight range for any person?
One of the primary indicators of good health is one's weight. Each person's weight should be in a certain weight range for proper functioning of the body. Any deviation from that range leads to health risks, which become greater as the deviation increases.
The most widely used measure for calculating one's ideal weight is Body Mass Index (BMI), which is defined as follows:
BMI = (Weight in Kilograms) / (Height in Metres)^2
For example, if your weight is 80 Kgs. and height is 1.7 metres, then your BMI = 80 / 1.7*1.7 = 25.5
BMI is interpreted as follows (as per WHO and USDA):
Healthy Range: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: Greater than 30
Underweight: Less than 18.5
Other measures of Obesity
Waist Circumference: Waist size greater than 40 inches (for men) or 35 inches (for women), is considered as obesity.
Waist/Hip Ratio: Waist circumference / Hip circumference greater than 0.9 is considered as obesity
Causes of Obesity
In most cases, excess body weight and obesity occur when a person consumes more calories than can be burnt through general activity or planned exercise. Some of the excess calories are stored in the body as fat.
Obesity can also be caused by genetic reasons and by certain medical conditions such as glandular malfunction.
Complications linked to Overweight or Obese Condition
Health Risks
It has been medically proven that overweight/obese persons carry a high risk for the following diseases:
·         Heart disease
·         Stroke.
·         Type II diabetes.
·         Cancer - Increased risk of cancer of uterus, gallbladder, cervix, ovary, breast, and colon among females and increased risk of cancer of the colon, rectum, and prostate among males.
·         Sleep apnea or interrupted breathing during sleep.
·         Osteoarthritis or wearing away of weight bearing joints (knees, hips, and lower back) which perpetuate the vicious circle by restricting movement and leading to further weight gain.
·         Gallbladder ailments (risk of gallstones increases with increase in body weight).
Actions for Preventing/Managing Overweight or Obesity Condition
In most cases, the best course of action is to adopt healthy eating patterns and a good exercise routine in one's lifestyle. The aim is to reduce the intake of calories and burn more calories, wth the net effect of reducing the weight and maintaining it within the desired limits. If you are obese or overweight, have an initial target of reducing your total weight by 5 to 7 percent. This will noticeably improve your quality of life as well as health risks.
The following is a proven strategy for Weight Management, as per authoritative sources such USDA
·         Know your daily calorie requirements: This is a very useful starting point for weight management. You can use the “Calorie Requirements Tool” in the “Tools” section of this site for finding your daily calorie requirements.

·         Plan daily calorie intake and expenditure: For weight loss, you need to consume fewer calories than your daily requirements.  A calorie deficit of 500 calories or more per day is a common initial goal for weight loss for adults. This deficit is likely to result in a weight loss of one pound or half kilogram per week. However, maintaining a smaller deficit will also have a meaningful influence on body weight over time.

 The effect of a calorie deficit on weight does not depend on how the deficit is produced—by reducing calorie intake, increasing expenditure, or both.  So, you can plan on a suitable strategy that works best for you and decide on the target calories to consume and target calories to burn through additional physical activity daily.

To compute the calories in the food you consume, you can use the “Calories in Foods” Tool. To calculate the calories burnt in your physical activity, use the “Calories Burnt in Physical Activities” Tool in the “Tools” section of this site.
 
·         Follow the plan: Maintaining a log of your food consumption and physical activity will help you in following the plan.
 
·         Monitor and Adjust:  Monitor your weight weekly and adjust your calorie intake accordingly. Although the calculated value of calorie requirements is a good starting point, the best way for to assess whether you are eating the appropriate number of calories is to monitor body weight and adjust calorie intake and physical activity accordingly.
To help you in the above process, we offer two useful facilities at this web site:
·         E-Coaching: A set of tools that will assist you in the entire process
·         On line Consultation: You can consult with qualified dieticians and Weight Management experts to design a personalized program for you.