Body Mass Index (BMI)

According to the NHLBI guidelines, assessment of overweight involves using three key measures:

 

Part 1: Assessing Your Risk

 

Body Mass Index (BMI)

Waist Circumference, and Risk factors for diseases and conditions associated with obesity.

The BMI is a measure of your weight relative to your height and waist circumference measures abdominal fat. Combining these with information about your additional risk factors yields your risk for developing obesity-associated diseases.

 

                                              What is Your Risk?

1 Body Mass Index (BMI)

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits.

2 The limits are:

It may overestimate body fat in athletes and others who have a muscular build.

It may underestimate body fat in older persons and others who have lost muscle mass.

Use the BMI calculator or tables to estimate your total body fat. The BMI score means the following:

 

BODY MASS INDEX

Body mass index, BMI, is a number generated by dividing your weight in kilograms by your height in meter squared.

 

BODY MASS INDEX (BMI) = Weight (kg)   or   Weight (Pound)

                                         Height (m2)         height   (inch2)

 

Underweight Below          18.5

Normal                           18.5 - 24.9 

Overweight                     25.0 - 29.9

Obesity                          30.0 and Above

 

 

2. WAIST CIRCUMFERENCE

Determine your waist circumference by placing a measuring tape snugly around your waist. It is a good indicator of your abdominal fat which is another predictor of your risk for developing risk factors for heart disease and other diseases. This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women

 

The table, Risks of Obesity-Associated Diseases by BMI and Waist Circumference, provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity associated diseases or conditions.

 

3 OTHER RISK FACTORS

Besides being overweight or obese, there are additional risk factors to consider.

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

 

 4.  ASSESSMENT

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, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients, who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.

 

Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and others risk factors for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers, and even a small weight loss (just 10 percent of your current weight) will help to lower your ris 

 

PART 2: CONTROLLING YOUR WEIGHT

 

If you need to lose weight or if you need help to maintain your current weight, the following items can help you get started. One serving equals, half cup of cooked vegetables (e. g carrots, broccoli, zucchini, cabbage etc), 1 cup Raw vegetables or greens, salad 1/2 cup Vegetable juice and it contain 25 calories and 5 grams of carbohydrate If you’re hungry, eat more fresh or steamed vegetables.  Fat-Free and Very Low fat Milk contain 90 calories per serving. One serving equals:1 cup Milk, fat-free or 1% fat , 3/4 cup Yogurt, plain non fat or low fat, 1 cup Yogurt, artificially sweetened  Fruits contain 15 grams of carbohydrate and 60 calories.

One serving equals:

1 small Apple, banana, orange, nectarine , 1 medium Fresh peach

1 Kiwi

1/2 Grapefruit

1/2 Mango

1 cup Fresh berries (strawberries, raspberries or blueberries)

1 cup Fresh melon cubes

1/8 th Honeydew melon

4 ounces Unsweetened Juice

4 teaspoons Jelly or Jam

 

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

 

1 ounce Chicken- dark meat, skin removed

1 ounce Turkey- dark meat, skin removed

1 ounce Salmon, Swordfish, herring

1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*

1 ounce Veal, roast or lean chop*

1 ounce Lamb, roast or lean chop*

1 ounce Pork, tenderloin or fresh ham*

1 ounce Low fat cheese (3 grams or less of fat per ounce)

1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)

1/4 cup 4.5% cottage cheese

2 medium Sardines

* Limit to 1-2 times per week

 

Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

 

1 ounce Beef (any prime cut), corned beef, ground beef **

1 ounce Pork chop

1 each Whole egg (medium) **

1 ounce Mozzarella cheese

1/4 cup Ricotta cheese

4 ounces Tofu (note this is a Heart Healthy choice)

** choose these very infrequently

 

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

 

1 slice Bread (white, pumpernickel, whole wheat, rye)

2 slice Reduced calorie or "lite" Bread

1/4 (1 Ounce) Bagel (varies)

1/2 English muffin

1/2 Hamburger bun

3/4 cup Cold cereal

1/3 cup Rice, brown or white- cooked

1/3 cup Barley or couscous- cooked

1/3 cup Legumes (dried beans, peas or lentils)- cooked

1/2 cup Pasta- cooked

1/2 cup Bulgar- cooked

1/2 cup Corn, sweet potato or green peas

 

 

 

3 ounce Baked sweet or white potato

3/4 ounce Pretzels

3 cups Popcorn, hot air popped or microwave (80% light)

 

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

 

1 teaspoon Oil (vegetable, corn, canola, olive, etc.)

1 teaspoon Butter

1 teaspoon Stick margarine

1 teaspoon Mayonnaise

1 Tablespoon  Reduced fat margarine or mayonnaise

1 Tablespoon  Salad dressing

1 Tablespoon  Cream cheese

2 Tablespoons Lite cream cheese

1/8th Avocado

8 large Black olives

10 large Stuffed green olives

1 slice Bacon

 

CALORIE

 

 Why Calorie Count?

Nutritionists, dieticians and other health professionals involved in helping people to lose weight, tend to agree that healthy eating and a low fat diet are essential for long term healthy weight loss. Losing weight by calorie counting helps to build your knowledge and awareness of what's in what you eat, and what your body really needs. Calorie counting is flexible enough to fit into most lifestyles and can accommodate personal taste, likes and dislikes. There are no forbidden foods when you calorie count - everything is allowed - as long as you eat less calories than you burn up each day you will lose weight, that's a scientific fact.

 

How to Lose Weight by Calorie Counting

First you need to work out how many calories you need each day to maintain your weight. For women, this averages around 2000, for men around 2500 (more if you are very over weight, very muscular - or very tall!). To lose weight you need to create a calorie deficit by consuming fewer calories than you burn. If you eat 500 calories less than you need each day you'll lose weight at the rate of one pound a week. If you eat 1,000 calories less than you need each day you'll lose two pounds each week. Your body will have to turn to its fat stores to make up your calorie deficit. It's recommended that you combine exercise (burning more calories) with healthy eating to create a calorie deficit.

 

Calories in Food

You'll need a comprehensive chart or calorie counter to look up the calories in food and drinks. Then jot down what you eat and drink each day and add up the calories. We recommend the Calorie, Carb & Fat Bible calorie counter which lists calories in over 22,000 UK foods. Jotting down what you eat will help you to see where you can make changes to reduce the number of calories you consume. Most people find they have a fairly small number of favourite items that they eat or drink habitually, or in large amounts, which take up a big portion of their daily calorie needs. Calories in alcohol are a good illustration; alcohol has 7 calories per gram and little or no nutritional value. The trick is to reduce these high calorie items - don't cut them out all together, making yourself feel deprived is counter-productive when trying to lose weight - even those calories in alcohol are ok in moderation. Try to concentrate on healthy eating and a low fat diet that leaves some room for treats. For tips on reducing fat see Ten Ways to Reduce Fat for a low fat diet a helpful article by State Registered Dietician Christine Fenn.