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Controlling Your Weight
It is a good idea to be as close as you can to your ideal weight. Your body mass Index (BMI) and your waist measurement are both accurate ways of assessing if your weight is within the normal range.
Body mass index (BMI)
Body mass index (BMI) is a measurement of body fat, based on height and weight, that applies to both adult men and women.
The number is calculated by dividing your weight in kilograms by your height in metres squared (m²). This is already done on some weight charts.
| Weight (kg) Height m² |
In the UK the following levels apply to help you work out what your BMI means:
| <18.5 | underweight |
|---|---|
| 18.5 – 25 | ideal weight |
| 25 – 30 | overweight |
| 30 – 40 | obese |
| >40 | very obese |
Follow this link for an example of a website that will calculate your BMI for you.
Your BMI is a less accurate indicator of risk if you are an athlete or very muscular. This is because the weight of your muscles may put you in a higher BMI category even if you have a healthy level of body fat.
Your BMI is a ratio of your weight in relation to your height. It is not a direct measurement of body fat, and therefore does not tell you about the distribution of your body fat.
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Waist measurement
The measurement of your waist size (circumference) is increasingly being regarded as a more accurate indicator of risk than your BMI. It provides information about where your body fat is stored. If you carry extra weight around your stomach ('central obesity') you are at increased risk of heart disease and stroke.
These figures are a general indicator of a higher risk of health problems:
| Waist Measurement | Category | |
|---|---|---|
| Men | 37 – 40 inches |
overweight |
| >40 inches >100cms |
obese | |
| Women | 32 – 35 inches |
overweight |
| >35 inches >87.5 cms |
obese |
Tips if you are underweight
Some people with chest conditions get tired / breathless easily and find cooking and eating difficult. As a result you may not be meeting your energy needs and you may be underweight.
If you are underweight try to:
- Eat small amounts as often as possible.
- Have high–calorie snacks to nibble on throughout the day, e.g. nuts, crisps, dried fruit, cheese and biscuits, yoghurts, puddings, ice–cream, sweets and chocolate.
- Drink fluids with a straw as this can be less tiring than using a cup.
- Include high–calorie fluids: try fruit juice, high–energy drinks, milk, milk–based coffee or chocolate drinks, or diet–supplement drinks. All these are available from your local chemist.
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Tips if you are overweight
Being overweight increases the work the heart has to do, causes high blood pressure, and leads to abnormal levels of fat in the blood. It is also associated with diabetes, chest conditions, gallbladder problems and some cancers.
You will gain weight if you take in more calories from food than you use up (calories are a measure of energy). When this is balanced your weight will remain stable.
So, to lose weight you have to eat fewer calories and use up more energy, i.e. be more physically active.
- Reduce the fat in your diet and avoid sugary foods like biscuits, cakes, soft drinks and confectionery as these are extra calories that do not keep away hunger or provide nutrients.
- Speak to your doctor if you feel that you need professional help to lose weight. He / she can refer you to a dietician if necessary.
- The best way to lose weight is slowly. A gradual weight loss of around 0.5–1kg (1–2lb) a week is recommended. If you lose weight too quickly you will be far more likely to put the weight back on again.
- You are also more likely to be successful if you lose weight with other people, e.g. by joining a slimming club. You can attend weekly classes or gain support online.
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