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Getting Started with Weight Management
Set Your Long-term Goal
Before you begin, you need to set a long-term goal. This is where you want to be. This goal can be a target weight. If so, it should be a healthy and realistic weight for you. Or you may choose a lifestyle change, such as a fitness or health goal. It's best to work with your doctor or other health care provider to decide on your goal. The guidelines that follow will help you.
Definition of a Healthy Body
Healthy bodies come in all shapes and sizes. Not all bodies are made to be thin. For some people, a healthy weight is higher or lower than the average weight listed on weight charts. And though most magazines are filled with thin people, keep in mind that these models usually weigh less than their healthy weight.
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Avoid this TRAP Remember that thin does not equal healthy. You and your health care provider can decide on a healthy weight for you. |
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Ask your DOCTOR Before starting any weight management program or setting a goal, check with your doctor. This is especially important if you smoke or have a medical condition. |
Choosing a Long-term Goal
Choose a long-term goal that makes you feel challenged. But also make it one you think you can reach. You don't have to aim for a large amount of weight loss. A goal of losing 5% to 10% of your body weight is reachable and can help improve your health. Your goal doesn't even have to be a specific weight. You may decide on a fitness goal (such as walking 10 miles a week), or a health goal (such as lowering your blood pressure). Whatever it is, choose a goal that is measurable, so you know when you've reached it.
Another Way to Measure Healthy Weight
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Most of us rely on weight charts to tell us whether we are at a healthy weight. But these charts show average weights that may not be healthy or right for you. Body mass index (BMI) is another way of finding a healthy weight. The higher your BMI, the greater your risk for obesity and health problems. To figure your BMI, find your height and weight (or the numbers closest to them) on the chart above. Follow each column of numbers to where your height and weight meet on the chart. That is your BMI. Then look at the bottom of the chart for what this BMI means.
Finding Your BMI
If your height and weight are not on the chart, you can still find your BMI. Use this formula to figure your BMI:
1) Multiply your weight in pounds by 703.
2) Divide the answer by your height in inches.
3) Divide this number by your height in inches again. This is your BMI.
Example:
| 1. | 160 pounds x 703 | = | 112480 |
| 2. | 112480 ÷ 63 inches | = | 1785 |
| 3. | 1785 ÷ 63 inches | = | BMI of 28 |
