{"id":8,"date":"2021-05-17T01:55:32","date_gmt":"2021-05-17T01:55:32","guid":{"rendered":"https:\/\/bodyweight.com\/bw\/?p=8"},"modified":"2021-05-17T01:55:32","modified_gmt":"2021-05-17T01:55:32","slug":"aim-for-healthy-body-weight","status":"publish","type":"post","link":"https:\/\/bodyweight.com\/bw\/2021\/05\/17\/aim-for-healthy-body-weight\/","title":{"rendered":"Aim for Healthy Body Weight"},"content":{"rendered":"\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_scaleapple_hdr.jpg\" alt=\"Apple with tape measure wrapped around it and dumb bells sitting on a scale.\" width=\"519\" height=\"100\" \/><\/p>\r\n<div id=\"pinkbox\">\r\n<h1 class=\"wp-block-heading\">Why Is a Healthy Weight Important?<\/h1>\r\n<p>Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.<\/p>\r\n<\/div>\r\n<h1>What Is Overweight and Obesity?<\/h1>\r\n<p>Overweight is having extra body weight from muscle, bone, fat, and\/or water. Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your BMI.<\/p>\r\n<h1>What Factors Contribute To a Healthy Weight?<\/h1>\r\n<p>Many factors can contribute to a person\u2019s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.<\/p>\r\n<h1><strong>Energy Balance<\/strong><\/h1>\r\n<p>Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):<\/p>\r\n<ul type=\"disc\">\r\n<li>The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)<\/li>\r\n<li>More energy IN than OUT over time = weight gain<\/li>\r\n<li>More energy OUT than IN over time = weight loss<\/li>\r\n<\/ul>\r\n<p>To maintain a healthy weight, your energy IN and OUT don\u2019t have to balance exactly every day. It\u2019s the balance over time that helps you maintain a healthy weight.<\/p>\r\n<p>You can reach and maintain a healthy weight if you:<\/p>\r\n<ul type=\"disc\">\r\n<li>Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss<\/li>\r\n<li>Are physically active<\/li>\r\n<li>Limit the time you spend being physically inactive<\/li>\r\n<\/ul>\r\n<h1>Assessing Your Weight and Health Risk<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_measurwaist_hdr.jpg\" alt=\"Doctor measuring waist of male patient with tape measure.\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Assessing Your Weight and Health Risk<\/h1>\r\n<p>Assessment of weight and health risk involves using three key measures:<\/p>\r\n<ol start=\"1\" type=\"1\">\r\n<li>Body mass index (BMI)<\/li>\r\n<li>Waist circumference<\/li>\r\n<li>Risk factors for diseases and conditions associated with obesity<\/li>\r\n<\/ol>\r\n<h2>Body Mass Index (BMI)<\/h2>\r\n<p>BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.<\/p>\r\n<p><a name=\"limitations\"><\/a>Although BMI can be used for most men and women, it does have some limits:<\/p>\r\n<ul type=\"disc\">\r\n<li>It may overestimate body fat in athletes and others who have a muscular build.<\/li>\r\n<li>It may underestimate body fat in older persons and others who have lost muscle.<\/li>\r\n<\/ul>\r\n<p>Use the <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\">BMI Calculator<\/a> or <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmi_tbl.htm\">BMI Tables<\/a> to estimate your body fat. The BMI score means the following:<\/p>\r\n<div align=\"center\">\r\n<table class=\"content\" border=\"0\" width=\"350\">\r\n<tbody>\r\n<tr>\r\n<th valign=\"top\"> <\/th>\r\n<th scope=\"col\" valign=\"top\"><strong>BMI<\/strong><\/th>\r\n<\/tr>\r\n<tr>\r\n<td valign=\"top\"><strong>Underweight<\/strong><\/td>\r\n<td valign=\"top\">\r\n<div align=\"center\">Below 18.5<\/div>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td valign=\"top\"><strong>Normal<\/strong><\/td>\r\n<td valign=\"top\">\r\n<div align=\"center\">18.5\u201324.9<\/div>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td valign=\"top\"><strong>Overweight<\/strong><\/td>\r\n<td valign=\"top\">\r\n<div align=\"center\">25.0\u201329.9<\/div>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td valign=\"top\"><strong>Obesity<\/strong><\/td>\r\n<td valign=\"top\">\r\n<div align=\"center\">30.0 and Above<\/div>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<h2>Waist Circumference<\/h2>\r\n<p>Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you\u2019re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.<\/p>\r\n<p>The table <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmi_dis.htm\"><strong>Risks of Obesity-Associated Diseases by BMI and Waist Circumference<\/strong><\/a> provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity-associated diseases or conditions.<\/p>\r\n<h2>Risk Factors for Health Topics Associated With Obesity<\/h2>\r\n<p>Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:<\/p>\r\n<div id=\"lgcolorbox\">\r\n<p><strong>Risk Factors<\/strong><\/p>\r\n<ul type=\"disc\">\r\n<li>High blood pressure (hypertension)<\/li>\r\n<li>High LDL cholesterol (&#8220;bad&#8221; cholesterol)<\/li>\r\n<li>Low HDL cholesterol (&#8220;good&#8221; cholesterol)<\/li>\r\n<li>High triglycerides<\/li>\r\n<li>High blood glucose (sugar)<\/li>\r\n<li>Family history of premature heart disease<\/li>\r\n<li>Physical inactivity<\/li>\r\n<li>Cigarette smoking<\/li>\r\n<\/ul>\r\n<\/div>\r\n<p>For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.<\/p>\r\n<p>Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.<\/p>\r\n<p>The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.<\/p>\r\n<h1>Control Your Weight<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_exercise_hdr.jpg\" alt=\"Asian couple exercising at park.\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Control Your Weight<\/h1>\r\n<p>Changing the way you approach weight loss can help you be more successful at weight management. Most people who are trying to lose weight focus on just the goal of weight loss. However, setting the right goals and focusing on lifestyle changes such as following a healthy eating plan, watching portion sizes, being physically active, and reducing sedentary time are much more effective.<\/p>\r\n<ul>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/behavior.htm\">Guide to Behavior Change<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/wtl_prog.htm\">Selecting a Weight Loss Program<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/resources\/index.htm#obesity\">Publications and Materials<\/a><\/li>\r\n<\/ul>\r\n<h1>Eat Right<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_examp6_hdr.jpg\" alt=\"Braised Cod With Leeks, Cold Fusilli Pasta With Summer Vegetables, and Pork Mignons With French Applesauce\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Eat Right<\/h1>\r\n<p>To lose weight, it&#8217;s important to make lifestyle changes with a focus on reducing calories from food and beverages, a healthy eating plan, and portion control. This section will provide you with guidance and tools on how to eat right. Over time, these changes will become part of your everyday routine.<\/p>\r\n<ul>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/calories.htm\">Healthy Eating Plan<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/menus.htm\">Menu Plans<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/fd_exch.htm\">Food Exchange Lists<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/shopping.htm\">Shopping Tips<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/eat-right\/distortion.htm\">Portion Distortion<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/recipes.htm\">Recipes<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/diary.htm\">Daily Food and Activity Diary<\/a><\/li>\r\n<li><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/tips.htm\">Tip for Healthy Eating On the Go or At Home<\/a><\/li>\r\n<\/ul>\r\n<h1>Be Physically Active<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_biking_hdr.jpg\" alt=\"Man and woman riding bicycles on path in woods.\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Be Physically Active<\/h1>\r\n<p>Being physically active and eating fewer calories will help you lose weight and keep the weight off over time.<\/p>\r\n<p>While people vary quite a bit in the amount of physical activity they need for weight control, many can maintain their weight by doing 150 to 300 minutes (2 \u00bd to 5 hours) a week of moderate-intensity activity such as brisk walking.<\/p>\r\n<p>People who want to lose a large amount of weight (more than 5 percent of their body weight)\u2014and people who want to keep off the weight that they\u2019ve lost\u2014may need to be physically active for more than 300 minutes of moderate-intensity activity each week.<\/p>\r\n<p>For more information on these recommendations, check out the <a href=\"http:\/\/www.health.gov\/paguidelines\/\"><em>2008 Physical Activity Guidelines for Americans<\/em><\/a>. Or check out our fact sheet on <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/health-topics\/topics\/phys\/\">physical activity<\/a> on NHLBI\u2019s Diseases and Conditions Index.<\/p>\r\n<h1>Healthy Weight Tools<\/h1>\r\n<p><!--nextpage--><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_journal_hdr.jpg\" alt=\"greens, fruit, and diet journal\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Healthy Weight Tools<\/h1>\r\n<h2>BMI Calculator<\/h2>\r\n<p>The <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\">BMI Calculator<\/a> is an easy-to-use online tool to help you estimate body fat. It is a measure of your weight relative to your height. Combining BMI with waist circumference measures and other risk factors for heart disease can yield your risk for developing obesity-associated diseases.<\/p>\r\n<p><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\"><strong>Check your BMI online<\/strong><\/a><\/p>\r\n<h2><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/menuplanner.html\">Menu Plans<\/a><\/h2>\r\n<p>A variety of reduced-calorie daily <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/menuplanner.html\">menus<\/a> are provided to help make it easier for you to eat right and lose weight. The sample menus include ideas for traditional American meals as well as ethnic and vegetarian meals.<\/p>\r\n<h2><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/eat-right\/distortion.htm\">Portion Distortion<\/a><\/h2>\r\n<p>The Portion Distortion quiz is an interactive and fun way to assess your knowledge about how today&#8217;s portions compare to the portions available 20 years ago. You also will learn about the amount of physical activity required to burn off the extra calories provided by today&#8217;s portions.<\/p>\r\n<p><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/eat-right\/distortion.htm\"><strong>Take the quiz<\/strong><\/a><\/p>\r\n<h1>Key Recommendations<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_latinoFam_hdr.jpg\" alt=\"Latino family of 6\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Key Recommendations<\/h1>\r\n<ul>\r\n<li>Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure.<\/li>\r\n<li>Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol, and triglycerides, and to raise low levels of HDL-cholesterol, in overweight and obese persons with dyslipidemia.<\/li>\r\n<li>Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.<\/li>\r\n<li>Use the BMI to assess overweight and obesity. Body weight alone can be used to follow weight loss and to determine the effectiveness of therapy.<\/li>\r\n<li>Use the BMI to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.<\/li>\r\n<li>The waist circumference should be used to assess abdominal fat content.<\/li>\r\n<li>The initial goal of weight-loss therapy should be to reduce body weight by about 10 percent from baseline. With success, and if warranted, further weight loss can be attempted.<\/li>\r\n<li>Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost.<\/li>\r\n<li>Low-calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.<\/li>\r\n<li>Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.<\/li>\r\n<li>A diet that is individually planned to help create a deficit of 500 to 1,000 kcal\/day should be an intregal part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.<\/li>\r\n<li>Physical activity should be part of a comprehensive weight loss therapy and weight control program because it (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardiorespiratory fitness, and (4) may help with maintenance of weight loss.<\/li>\r\n<li>Physical activity should be an integral part of weight-loss therapy and weight maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.<\/li>\r\n<li>The combination of a reduced-calorie diet and increased physical activity is recommended, because it produces weight loss that also may result in decreases in abdominal fat and increases in cardiorespiratory fitness.<\/li>\r\n<li>Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and weight maintenance.<\/li>\r\n<li>Weight-loss and weight-maintenance therapy should employ the combination of LCDs, increased physical activity, and behavior therapy.<\/li>\r\n<li>After successful weight loss, the likelihood of weight-loss maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy, which should be continued indefinitely. Drug therapy also can be used. However, drug safety and efficacy beyond 1 year of total treatment have not been established.<\/li>\r\n<li>A weight maintenance program should be a priority after the initial 6 months of weight-loss therapy.<\/li>\r\n<\/ul>\r\n<h1>Information for Health Professionals<\/h1>\r\n<p><!--nextpage--><\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/images\/aim_professionals_hdr.jpg\" alt=\"Group of 4 health professionals\" width=\"519\" height=\"100\" \/><\/p>\r\n<h1>Information for Health Professionals<\/h1>\r\n<p>Overweight and obesity is a serious health problem that affects millions of Americans. These conditions substantially increase the risk of morbidity from hypertension; dyslipidemia; type 2 diabetes; coronary heart disease; stroke; gallbladder disease; osteoarthritis; sleep apnea and respiratory problems; and endometrial, breast, prostate, and colon cancers. Higher body weights also are associated with increases in all-cause mortality.<\/p>\r\n<h2><strong>Adults<\/strong><\/h2>\r\n<p>According to the National Health and Nutrition Examination Survey (NHANES) data from 2007\u201308, the overall prevalence of overweight and obesity for adults was 68 percent (approximately 72 percent among men and 64 percent among women).<\/p>\r\n<p>Among women, the overall prevalence of obesity was 35.5 percent.<\/p>\r\n<p>Among men, the overall prevalence of obesity was 32.2 percent.<\/p>\r\n<h2><strong>Children and Teens<\/strong><\/h2>\r\n<p>Children have become heavier as well. In the past 30 years, the prevalence of childhood obesity has more than doubled among children ages 2-5, has tripled among youth ages 6-11, and has more than tripled among adolescents ages 12-19. However, recent data suggest that the rate of overweight in children did not increase significantly between 1999 and 2008, except in the heaviest boys (BMI for age greater than or equal to the 97th percentile).<\/p>\r\n<p>This rate, though, remains alarmingly high. Statistics show about 17 percent of American children ages 2 to 19, or 1 in 6, are obese. Further, the latest data continue to suggest that overweight and obesity are having a greater effect on minorities, including blacks and Hispanics.<\/p>\r\n<p><em>Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Why Is a Healthy Weight Important? Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life. What Is Overweight and Obesity? Overweight is <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-8","post","type-post","status-publish","format-standard","hentry","category-body_weight_basics"],"_links":{"self":[{"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/posts\/8","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/comments?post=8"}],"version-history":[{"count":1,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/posts\/8\/revisions"}],"predecessor-version":[{"id":9,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/posts\/8\/revisions\/9"}],"wp:attachment":[{"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/media?parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/categories?post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyweight.com\/bw\/wp-json\/wp\/v2\/tags?post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}