do you need to lose weight? using bmi and waist circumference

Do You Need to Lose Weight?

Using BMI and Waist Circumference

What You Will Learn Today

• Assess Your Weight Status– What is BMI?– Waist Circumference

• Overweight PLUS 2 of these =health reason to lose weight

• What Do I Do – things to think about?

• How to Choose A Weight Loss Program

Assess Your Weight Status

2 methods:1. BMI

2. Waist Circumference

What is BMI?

• Body mass index (BMI) is a measure based on height and weight that applies to both adult men and women

(online calculator)

(BMI table found at National Institutes of Health website)

If your BMI is greater than 24.9 then you should lose weight. This becomes MORE important as other risk factors are added.

What Is Your BMI Score?

BMI

• Underweight Below 18.5

• Normal 18.5 - 24.9

• Overweight 25.0 - 29.9

• Obesity 30.0 and Above

BMI Is an Important Tool

• Use the BMI chart to assess overweight and obesity

• Body weight alone can be used to follow weight loss and to monitor therapy

Waist Circumference

• Find your waist measurement

• Place a measuring tape snugly around your waist

Waist Circumference

• Good indicator of your abdominal fat – Increases risk for heart disease

• Increased risk of disease if:– over 40 inches in men– over 35 inches in women

Caution on Increased Waist

• Can be a marker for increased disease risk even in persons of normal weight – Type 2 diabetes– Hypertension– Cardiovascular disease– Syndrome X

Disease Risk for Overweight

  BMIObesityClass

Waist<40” men<35” women

Waist >40” men>35” women

Underweight <18.5      

Normal 18.5-24.9      

Overweight 25.0-29.9   Increased High

Obesity 30.0-34.9 I High Very High

  35.0-39.9 II Very High Very High

ExtremeObesity 40.0+ III

ExtremelyHigh Extremely High

for type 2 diabetes, hypertension, and cardiovascular disease

Overweight PLUS 2 of these =health reason to lose weight:

• High blood pressure (hypertension) • High LDL-cholesterol ("bad" cholesterol) • Low HDL-cholesterol ("good"

cholesterol) • High triglycerides • High blood glucose (sugar) • Family history of premature heart

disease • Physical inactivity • Cigarette smoking

Even Small Weight Loss Helps

• Even a small weight loss will help to lower your risk of developing diseases associated with obesity

• This is not as hard as you think

• It is never too late to start

What Do I Do?

• Reduce body weight by about 10 percent

• With success, and if warranted, further weight loss can be attempted

Slow and Steady is Best

• Weight loss should be about 1 to 2 pounds per week for a period of 6 months

• Optimal BMI is equal to or less than 24.9

Remember, quick weight loss

methods don't provide lasting results.

Sure Way to Lose is Two-Fold:

1. Calorie deficit

2. Exercise

Let’s Talk About the Diet…

• 500 to 1,000 calorie deficit– Not that hard– Make better choices– Watch portions– Increase calories burned

by exercise and more activity (sit less)

• Don’t have to “diet” and be hungry

Healthy Eating Plan

• A healthy eating plan:• Emphasizes fruits, vegetables, whole grains,

and fat-free or low-fat milk and milk products.• Includes lean meats, poultry, fish, beans, eggs,

and nuts.• Is low in saturated fats, transfat, cholesterol, salt

(sodium), and added sugars.• Controls portion sizes.

Let’s Talk About the Diet…

• Follow healthy eating plan such as DASH diet

• MyPyramid.gov

• Better for your whole life

Let’s Get Moving!

• Initially, moderate levels of physical activity for 30 to 45 minutes, 5 days a week, should be encouraged

• 10,000 steps can really help you

Let’s Get Moving!

• Work up to 60 minutes per day 6-7 days a week

• FIT – frequency, intensity and time

Why Exercise?

• Contributes to weight loss in overweight and obese adults

• May decrease abdominal fat

• Increases cardiorespiratory fitness

• Helps with maintenance of weight loss

Every Movement Helps

• Being more active and less sedentary is key

• Cleaning and cooking burn twice as many calories as sitting

It All Adds Up

• Your exercise can be done all at one time, or intermittently over the day

• Initial activities may be walking or swimming at a slow pace

How to Be More Active

• Walk 30 minutes per day, every day

• Reduce sedentary time each day

• Increase daily activity – take the stairs, park farther away

• More chores around the house

How to Choose A Weight Loss Program

Does the program provide counseling and support to help you change?

It is helpful to have yourquestions answered

as needed.

How to Choose A Weight Loss Program

Is the staff made up of a variety of qualified health professionals such as registered dietitians, psychologists, and exercise physiologists?

You want to make surethe program is scientifically

proven and sound.

How to Choose A Weight Loss Program

Are food choices flexible and suitable?

Food recommended should beinexpensive and easily

available.

How to Choose A Weight Loss Program

Are weight goals set by the client and the health professional?

It is important that yourgoals are attainable

and safe.

Goals

• Reduce body weight if overweight or obese.

• Maintain a lower body weight over the long term.

• Prevent further weight gain (a minimum goal).

Review

• Assess Your Weight Status– What is BMI?– Waist Circumference

• Overweight PLUS 2 of these =health reason to lose weight

• What Do I Do?

• How to Choose A Weight Loss Program

“Slow and steady wins the race.”

– Aesop (620 BC - 560 BC)