HOW MUCH SHOULD YOU WEIGH? — A HEALTHY WEIGHT GUIDE
Weight has always been a concern with mankind over thousands of years. In the past, women were considered attractive if they were well-rounded and on the plump side. In recent years, however, the “thin” look is in, and models are becoming thinner day by day, putting pressure on the youth to look the same way. In our country, a big stomach has always been viewed as a sign of prosperity, because in the past, only the rich people had access to abundant food, while the poor were undernourished.
What is obesity? Obesity is an excess of body fat. Study after study is now discovering a large number of health-related problems due to obesity, including heart disease, cancer, arthritis, and even mental health problems such as depression. Even in our society, the emphasis now is on maintaining “ideal weight”.
Excess fat may:
Increase your blood pressure and risk of stroke.
Increase your body’s resistance to insulin. This is the major cause of Type 2 diabetes in adults.
Raise your blood cholesterol and triglycerides.
Put a strain on your heart and increase your risk of heart disease.
Lead to shortness of breath and fatigue. This may be the first sign of strain on your body by excess fat.
Put extra burden on your back and your joints. It’s like carrying a heavy suitcase all the time.
Aggravate arthritis and gout. Excess weight can make simple movements painful.
Increase your risk of certain types of cancer.
Increase the risk of developing gallstones.
Lead to complications following surgery. Wounds don’t heal as fast and infection is more common if you are overweight.
What is “ideal body weight”?
There are many different ways to measure body fat and determine what is ideal:
Skin fold - body fat can be estimated using skin fold calipers.
Waist measurement - for the Indian population, men with a waist circumference of more than 90 cm (35.4 inches), and women with a waist more than 80 cm (31.5 inches) are considered at higher risk for metabolic diseases. (Note: Updated from the previous global 40/35 inch guidelines to reflect current Asian Indian consensus).
Bio-electric impedance - this is a method by which the body fat is estimated by passing a small electric current through the body.
Hydrostatic weighing & DEXA Scans - in hydrostatic weighing, the person is put in a glass tank filled with water, and the amount of water displaced is used to estimate the body fat. Today, DEXA (Dual-Energy X-ray Absorptiometry) scans are also frequently used as a gold standard for body composition.
Weight tables - just a simple measurement of weight is a method of determining if you are at an ideal weight.
Body-mass Index (BMI) - this is an index of your weight in relation to your height and is the preferred method used by doctors at present.
HOW TO CALCULATE YOUR BMI: STEP 1: Find out your weight in kilograms (kg) STEP 2: Find out your height in cm. (height in cm = height in inches x 2.54) STEP 3: Convert your height in meter (cm / 100). STEP 4: BMI = weight in kg / (height in m)²
Eg. if your weight is 70 kg and your height is 5 ft 9 inches. Height: 5’9” = 69 inches = 175 cm = 1.75 m. BMI = 70 / 1.75² = 22.9 kg /m²
Because Indians are genetically prone to developing excess body fat, diabetes, and heart disease at lower weights than Western populations, the Indian Health Ministry and consensus guidelines recommend lower BMI cut-offs. Your BMI should ideally be between 18.0 and 22.9.
BMI CLASSIFICATION (Asian Indian Guidelines)
Underweight: Less than 18.0
Normal: 18.0 - 22.9
Overweight: 23.0 - 24.9
Obesity: 25.0 and above
The good news is you don’t have to be thin to be healthy! Overweight people who lose even small amounts of weight — as little as 10% of their initial body weight — can generally reduce their risk for many of the above health problems.
Nutrition isn’t about what you can’t or shouldn’t eat. Rather, it’s about knowing what and how much to eat and developing a plan you can follow for the rest of your life. And, weight management isn’t just about eating. Physical activity and exercise are just as important, maybe even more important, as diet in long-term weight management.
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