Healthy Weight

Healthy Weight refers to a body weight that is associated with a low degree of health risk. If your BMI is between 18.5 and 24.9, you are in the healthy weight range.

Not all people who fall within the healthy weight category are at their healthiest weight, however. You can be at a healthy weight and still have a high proportion of body fat. If your body fat is concentrated in your midsection, you are at an increased risk for health problems, even if your BMI is close to the normal range.

A waist measurement over 40 inches for men and 35 inches for women is associated with excess abdominal fat which increases the risk for certain diseases, such as diabetes, cardiovascular disease and gallstones.

Percent Body Fat
If your weight is in the healthy range but you suspect you might have excess body fat, you can go to the Body Fat % Calculator to find out

The Percent Body Fat calculation is a measure of the percentage of our tissues that are fat. This information is important when evaluating your BMI. For instance, a weight lifting athlete may appear in the overweight or obese section for BMI, but actually have a very low percent body fat. Likewise, a person who appears to be at a good weight for height and falls within the normal BMI range may actually be carrying a significant amount of fat, because exercise is not part of his or her routine. This person has a higher risk of developing heart disease because of being more fat than lean.

Experts agree that men should not exceed 20% to 25% body fat while women should not exceed 30% to 35% body fat. On the opposite end, men require between 3%-10% body fat and women 12% (more is required for pregnancy) to be healthy.

If your percent body fat is above the recommended range and your weight falls within the healthy weight range on the BMI chart, the best way to decrease body fat is through routine exercise.

Energy balance is the key
To maintain a certain weight, a person must be in energy balance. Energy balance occurs when the calories taken in the body equal the calories expended (burned) by the body. In other words:

Calories in = Calories out    Weight Maintenance

For weight to be maintained, food and beverages consumed must be in balance with physical activity. In other words, calories consumed must equal calories burned. When calories consumed are greater than calories burned, weight gain occurs, and when calories burned are greater than calories consumed, weight loss occurs.

Weigh yourself routinely
The best way to maintain your weight is to weigh yourself regularly, about once a week. If you notice that you are gaining weight, cut back on your food intake and/or increase your exercise until your weight falls back to normal. If you notice that you are losing weight, review your food and blood sugar records. Weight loss can result from not eating enough or continually elevated blood sugars. When blood sugars are high, calories from the foods we eat are lost in the urine instead of being deposited into our fat and muscle cells for energy. Ideally, a pattern of eating at the same time of day and keeping your carbohydrate intake consistent should also be maintained. This will provide for better blood sugar control.

Calorie needs for weight maintenance
Click on the Weight Maintenance Calculator now to find out how many calories you need to maintain your weight. Remember, this is an average figure. Some days you will eat fewer calories than this and some days more. Likewise, your exercise schedule will also vary. Some days your workouts will be longer and more difficult and other days you may only have time for a 20-minute workout.

Tools to help
If its has been awhile since you have tracked your eating and exercise patterns, click on the Keeping Food/Exercise Records on the left side of the screen and print off a few copies. You can then keep track of the calories that you eat and the duration and frequency of your exercise routine for a few days to ensure that you are in energy balance. This will help you to see what if any adjustments need to be made.

If you need a resource for looking up calories, you can refer to the Official Pocket Guide to Diabetic Exchanges published by the American Diabetes Association and The American Dietetic Association. This booklet can be purchased online.

So, weight maintenance is a balancing act. Adjustments on either side of the equation, calories consumed or calories burned, can help you find a balance that promotes weight maintenance.

Questions?
If you still have questions about your weight or body fat distribution, work with your dietitian.

 Continue