Do You Need to Lose Weight?Find out by measuring BMI

and waist circumference!

What We’re Talking About

• Assess Your Weight• Body Mass Index• Waist Circumference

• Assess Your Health• Being overweight can be dangerous

• Choose a weight loss program

Assess Your Weight Status

2 methods:1. Body Mass Index

2. Waist Circumference

What is BMI?

• Body mass index (BMI) is a measure of size based on height and weight.

(online calculator)

(BMI table found at National Institutes of Health website)

Example:

Height in inches (column at left) 70

Weight in pounds (in rows) 195

Go to top of column where they meet; number there is BMI. 28

If your BMI is greater than 24.9, then you should lose

weight.

What Is Your BMI Score?BMI

• Underweight Below 18.5• Normal 18.5 - 24.9 • Overweight 25.0 - 29.9• Obese 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 progress.

Waist Circumference

Measure your waist by

placing a measuring tape snugly around it.

Waist Circumference

• Waist circumference is an excellent measure of abdominal fat.

• You have an increased risk of disease if your waist is…– Over 40 inches in men– Over 35 inches in women

Increased Waist Circumference

• Increased waist circumference can be a marker for increased risk of disease even in persons of normal weight.

– Type 2 diabetes– Hypertension– Cardiovascular disease– Syndrome X

Risk for Type 2 Diabetes, Hypertension, & Cardiovascular Disease

  BMIObesityClass

Waist <40” men<35” women

Waist >40” men>35” women

Underweight <18.5      

Normal18.5- 24.9      

Overweight25.0- 29.9   Increased High

Obese30.0- 34.9 I High

VeryHigh

 35.0- 39.9 II

VeryHigh

VeryHigh

ExtremelyObese 40.0+ III

ExtremelyHigh

ExtremelyHigh

Additional Risk Factors

• 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 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 Can I Do?

• Reduce body weight by about 10 percent.

• When successful, and, if warranted, you can lose more weight.

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 less than or equal to 24.9

Remember, quick weight loss

methods don't provide lasting results.

Twofold Weight Loss Strategy

1. Eat less 2. Exercise

more

Let’s Talk About Eating Less

• Create a calorie deficit– Portion control– Healthy foods– Exercise

• Hunger isn’t mandatory, it’s all about choices.

Healthy Eating Plan• Eat fruits, vegetables, whole grains, and fat-

free or low-fat dairy products.• Include lean meats, poultry, fish, beans,

eggs, and nuts• Reduce saturated fats, trans fats,

cholesterol, sodium, and added sugars.• Control portion sizes.

Healthy Eating Plan

• Follow healthy eating plans like the DASH diet.

• Whole life plans are most effective.

• Use MyPlate as a reference.

Let’s Get Moving!

• Start with moderate physical activity for 30-45 minutes 5 days per week.

• If you have a pedometer, start with 10,000 steps a day.

Let’s Keep Moving!

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

• Remember FIT - Frequency

- Intensity - Time

Why Emphasize Exercise?• Contributes to weight loss• May decrease abdominal fat• Increases cardio-respiratory

fitness• Helps maintain weight loss

The good stuff!

Every Movement Helps

• Being more active and less sedentary is key.

• Cleaning and cooking burns twice as many calories as sitting still.

It All Adds Up!

You can do your daily exercise all at once or intermittently throughout

the day.

Getting More Active• Walk 30 minutes per

day, every day• Reduce sedentary time

each day• Increase your daily

activity

How to Choose a Weight Loss Program

Does the program provide counseling and support?

It is helpful to have your

questions answeredright away!

How to Choose a Weight Loss Program

Is the staff made up of a variety of qualified health professionals?

* Registered dietitians * Psychologists * Exercise physiologists

Make sureprogram is scientifically

proven and sound.

How to Choose a Weight Loss Program

Are food choices flexible and appropriate?

Recommended foods should berelatively inexpensive and readily

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.

Important Goals

• Reduce body weight if you are overweight or obese.

• Maintain lower body weight over the long term.

• Prevent further weight gain.

Summing Up• Assess your weight with waist circumference

and BMI measurements.

• If you’re overweight and facing risk factors, you need to lose weight.

• Begin by making small, reasonable changes to your diet and exercise routines.

“Slow and steady wins the race.”

Aesop (620 BC - 560 BC)