What Is a Healthy Weight?

Many diseases are linked to being overweight, but just what is considered a healthy weight?

A federal government weight guideline, known as the Body Mass Index (BMI), is the measurement choice for many health professionals. Along with a measurement of our waist circumference, we can better determine when extra pounds might translate into health risks.

The BMI is a direct calculation based on height and weight. It is not gender-specific. Using the BMI Index Table, find your height in inches in the left-hand column. Move across the row to find your approximate weight. The number at the top of the column is your BMI.

The next measurement you will want to take is your abdominal or waist circumference. Studies indicate that increased abdominal or upper body fat is related to increased risk for many diseases and is associated with mortality. Body fat concentrated in the lower body may be less harmful in terms of mortality and morbidity, with the exception of varicose veins and orthopedic problems. To measure your waist, use a tape measure placed in a horizontal plane at the level of the natural waistline or narrowest part of the torso. Using this waist measurement and your BMI, see where they fall on the chart below.

Risk of Associated Disease According to BMI and Waist Size
Adult BMI	Weight Classification	Waist less than or equal to 40 in. Men or 35 in. Women	Waist greater than 40 in. Men or 35 in. Women
18.5 or less	Underweight	-	-
18.5 to 24.9	Normal	-	-
25 to 29.9	Overweight	Increased	High
30 to 34.9	Obese I	High	Very High
35 to 39.9	Obese II	Very High	Very High

Armed with this information, what should you do? First, realize that by itself BMI does not determine health status. For instance, very muscular people may fall into the overweight category when in actuality they are very fit and healthy. Some elderly people who have lost muscle mass may fall into the normal or healthy weight category but still be in poor nutritional health. Defining overweight as a BMI of 25 or greater is consistent with the recommendations of the World Health Organization and most other countries. Although the BMI does not directly measure the percentage of body fat, it does correlate with body fat and provides a more accurate assessment of your weight.

Check with your doctor if you fall into one of the “at-risk” categories to see if further assessment of health status is necessary. Being overweight is a known risk factor for diabetes, heart disease, high blood pressure, stroke, gout, gallbladder disease, osteoarthritis, breathing problems, some forms of cancer and other illnesses.

Whether you are “at risk” or not, focus on improving your diet and increasing physical activity to reach and maintain a healthy or normal weight.