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Control Your Weight
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, respiratory disease, gall bladder problems and some cancers.
Losing weight and maintaining a healthy weight will help to lower your blood pressure and cholesterol level. There are two accurate ways of assessing if you are overweight. These are both recognised as helping to identify weight as a risk factor:
- Body Mass Index (BMI)
- Measurement of waist size
- What is the best way of losing weight?
- How quickly should I expect to lose weight?
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:
| <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 |
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What is the best way of losing weight?
You gain weight when you take in more calories from food than you use up (calories are a measure of energy). When this is balanced your weight remains stable.
So, to lose weight you have to eat fewer calories and use up more energy i.e. by being more physically active. To gain weight we have to eat more calories.
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.
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How quickly should I expect to lose weight?
The most effective way to lose weight is slowly. You should expect to lose 2lb (approximately 1kg) in the first week and about 1lb each week after that. If you lose weight too quickly you will be far more likely to put 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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