It’s Healthy Weight Week – a good reminder that reaching and staying at a healthy weight can reduce your risk for many health conditions such as Type 2 diabetes, heart disease, kidney disease and certain cancers.

But how do you know when you’re at a healthy weight? And what steps can you take to stay there?

Know Your BMI – and More

According to the Centers for Disease Control and Prevention (CDC), body mass index (BMI) is a quick, low-cost and reliable screening measure for underweight, overweight or obesity.

BMI is calculated by dividing your weight in kilograms by the square of your height in meters [BMI = weight (kg) / height (m)2]. But you don’t have to do the calculations yourself; the CDC offers a handy adult BMI calculator to help you determine your BMI.

Here are BMI categories for adults:

• Underweight – BMI of less than 18.5

• Healthy weight – BMI of 18.5 to less than 25

• Overweight – BMI of 25 to less than 30

• Obesity – BMI of 30 or greater

Keep in mind, though, that BMI alone is not a good measure of health, according to Harvard Health Publishing. BMI may be particularly unreliable during pregnancy, for athletes and for the elderly. BMI is best considered in conjunction with other measures of health, including blood pressure, cholesterol levels, blood glucose levels, physical activity, diet and whether a person is a smoker.

In general, though, the higher your BMI, the greater your risk of developing a range of chronic health conditions.

Reach and Stay at a Healthy Weight

If you’re overweight, you can improve your health by losing weight. Reaching and staying at a healthy weight involves finding a balance of eating and activity. People must take in fewer calories than they use to lose weight. Here are ideas from the National Institute of Diabetes and Digestive and Kidney Diseases to help you:

• Eat more nutrient-rich foods with lots of vitamins, minerals and fiber.

• Eat and drink fewer foods and beverages that are loaded with calories, salt, sugar and fat.

• Limit alcohol.

• Look for healthy substitutes when you cook. For example, switch to healthier oils. Bake and grill food instead of frying it.

• Be more physically active. The CDC recommends getting 150 minutes of moderate-intensity physical activity each week. Engage in a mix of aerobic activity and strength training. Aerobic activity, also called cardio, uses large muscle groups to speed up your heart rate and breathing. Strength training works your muscles by making you pull or push against something.

Always check with your healthcare provider before embarking on lifestyle changes. Your provider can help determine a healthy weight for you, help you set goals and provide advice on how to lose weight and keep it off.

If you are looking for a primary care provider, Aultman Medical Group Primary Care has more than 80 providers ready to take care of you and your family. Many of our offices are accepting new patients – and more than likely, we have a location in your community.

Visit aultman.org/NewDoc to find a provider in your area who is accepting new patients, or call the new patient hotline at 330-433-1264 for assistance with scheduling your appointment.

Sources:
Centers for Disease Control and Prevention
Harvard Health Publishing
National Institute of Diabetes and Digestive and Kidney Diseases