Do You Need to Lose Weight?
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A slideshow from the first Weight Loss and Exercise Class at the CHCBC about understanding BMI and waist circumference.
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Do You Need to Lose Weight?
- 1. Do You Need to Lose Weight? Find out by measuring BMI and waist circumference!
- 2. What We’re Talking About • Assess Your Weight • Body Mass Index • Waist Circumference • Assess Your Health • Being overweight can be dangerous • Choose a weight loss program
- 3. Assess Your Weight Status 2 methods: 1. Body Mass Index 2. Waist Circumference
- 4. What is BMI? • Body mass index (BMI) is a measure of size based on height and weight. (online calculator)
- 5. (BMI table found at National Institutes of Health website) Example: Height in inches (column at left) 70 Weight in pounds (in rows) 195 Go to top of column where they meet; number there is BMI. 28
- 6. If your BMI is greater than 24.9, then you should lose weight. What Is Your BMI Score? BMI • Underweight Below 18.5 • Normal 18.5 - 24.9 • Overweight 25.0 - 29.9 • Obese 30.0 and Above
- 7. BMI Is an Important Tool • Use the BMI chart to assess overweight and obesity. • Body weight alone can be used to follow weight loss and to monitor progress.
- 8. Waist Circumference Measure your waist by placing a measuring tape snugly around it.
- 9. Waist Circumference • Waist circumference is an excellent measure of abdominal fat. • You have an increased risk of disease if your waist is… – Over 40 inches in men – Over 35 inches in women
- 10. Increased Waist Circumference • Increased waist circumference can be a marker for increased risk of disease even in persons of normal weight. – Type 2 diabetes – Hypertension – Cardiovascular disease – Syndrome X
- 11. Risk for Type 2 Diabetes, Hypertension, & Cardiovascular Disease BMI Obesity Class Waist <40” men <35” women Waist >40” men >35” women Underweight <18.5 Normal 18.5- 24.9 Overweight 25.0- 29.9 Increased High Obese 30.0- 34.9 I High Very High 35.0- 39.9 II Very High Very High Extremely Obese 40.0+ III Extremely High Extremely High
- 12. Additional Risk Factors • 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
- 13. Even Small Weight Loss Helps • Even a small weight loss will help lower your risk of developing diseases associated with obesity. • This is not as hard as you think. • It is never too late to start.
- 14. What Can I Do? • Reduce body weight by about 10 percent. • When successful, and, if warranted, you can lose more weight.
- 15. Slow and Steady is Best • Weight loss should be about 1 to 2 pounds per week for a period of 6 months • Optimal BMI is less than or equal to 24.9 Remember, quick weight loss methods don't provide lasting results.
- 16. Twofold Weight Loss Strategy 1. Eat less 2. Exercise more
- 17. Let’s Talk About Eating Less • Create a calorie deficit – Portion control – Healthy foods – Exercise • Hunger isn’t mandatory, it’s all about choices.
- 18. Healthy Eating Plan • Eat fruits, vegetables, whole grains, and fat- free or low-fat dairy products. • Include lean meats, poultry, fish, beans, eggs, and nuts • Reduce saturated fats, trans fats, cholesterol, sodium, and added sugars. • Control portion sizes.
- 19. Healthy Eating Plan • Follow healthy eating plans like the DASH diet. • Whole life plans are most effective. • Use MyPlate as a reference.
- 20. Let’s Get Moving! • Start with moderate physical activity for 30-45 minutes 5 days per week. • If you have a pedometer, start with 10,000 steps a day.
- 21. Let’s Keep Moving! • Work up to exercising for 60 minutes per day 6-7 days a week • Remember FIT - Frequency - Intensity - Time
- 22. Why Emphasize Exercise? • Contributes to weight loss • May decrease abdominal fat • Increases cardio-respiratory fitness • Helps maintain weight loss The good stuff!
- 23. Every Movement Helps • Being more active and less sedentary is key. • Cleaning and cooking burns twice as many calories as sitting still.
- 24. It All Adds Up! You can do your daily exercise all at once or intermittently throughout the day.
- 25. Getting More Active • Walk 30 minutes per day, every day • Reduce sedentary time each day • Increase your daily activity
- 26. How to Choose a Weight Loss Program Does the program provide counseling and support? It is helpful to have your questions answered right away!
- 27. How to Choose a Weight Loss Program Is the staff made up of a variety of qualified health professionals? * Registered dietitians * Psychologists * Exercise physiologists Make sure program is scientifically proven and sound.
- 28. How to Choose a Weight Loss Program Are food choices flexible and appropriate? Recommended foods should be relatively inexpensive and readily available.
- 29. How to Choose a Weight Loss Program Are weight goals set by the client and the health professional? It is important that your goals are attainable and safe.
- 30. Important Goals • Reduce body weight if you are overweight or obese. • Maintain lower body weight over the long term. • Prevent further weight gain.
- 31. Summing Up • Assess your weight with waist circumference and BMI measurements. • If you’re overweight and facing risk factors, you need to lose weight. • Begin by making small, reasonable changes to your diet and exercise routines.
- 32. “Slow and steady wins the race.” Aesop (620 BC - 560 BC)
Editor's Notes
- According to the National Heart, Lung, and Blood Institute, assessing whether you’re overweight involves 2 key measurements – using the BMI table and measuring waist circumference. Today we’ll show you how to do both, and then discuss some of the risks of being overweight. This presentation is part of a 12-part series on weight management. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm By Food and Health Communications, Inc. www.foodandhealth.com
- Here are the topics we will cover today. Change can be difficult. We all get set in our ways and don’t necessarily realize that little things can make a big difference. Often, however, the benefits of losing a little weight are greater than the effort needed to reach that goal.
- The BMI scale is not perfect. It may overestimate body fat in athletes and others who have a muscular build, while underestimating body fat in in older persons and others who have lost muscle mass. However, it is a great general guide. It is easy to find a BMI calculator on the internet – here is one we found at the National Institute of Health website – http://www.nhlbisupport.com/bmi/bmicalc.htm
- Here is what a BMI table looks like. Don’t worry about reading all of the numbers for now – we have a handout that will show you how to figure out your BMI. Note how the BMI number at the top increases as your weight as it relates to your height increases. (it may be wise to print out copies of this slide and make it available to attendees so they can assess their own score and track their weight control program’s progress).
- If you have a high BMI, then you should lose weight. If your waist measurement is too high (we will check this out in upcoming slides) and or you have other disease risk factors then losing weight becomes an imperative for your health. Let me just reiterate this one more time. If your BMI is above 24.9, then you should lose weight in order to lower it. You might not be able to get to 24.9 or less in a week or a month, but, over time, you will see changes to your health and the way you feel.
- Use the BMI scale to see if weight loss is needed and to monitor progress. It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat.
- Here is how to measure your waist circumference – it’s easy – all you need is a tape measure. Your waist is your narrowest part of your trunk just above your hip bone. Stand up straight, relax, breathe out, and wrap the tape measure around your waist. Look at the number on the tape where it reaches the end -- that’s your waist circumference.
- People who have more of an apple shape (waist bigger than hips) are more at risk for heart disease – even if their weight is is otherwise normal.
- Having a waist that is too large increases your risk of disease, even if you are at a normal weight. Exercise and keeping fit, along with eating the right foods, helps you avoid abdominal fat.
- Look at how your disease risk increases as your waist size increases (far right column) The risk of disease is greater for persons who have a BMI of 25 or more – and even more so when the waist measurement is 40 or greater for men and 35 or greater for women. Source: NHLBI http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/bmi_dis.htm
- If you are obese or overweight and have 2 or more of these risk factors, then you should lose weight to improve your health. 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. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing those diseases.
- Most experts agree that a loss of 10% of body weight over the first 6 months is a good, attainable goal that will better your health. To find your healthy body weight, use the BMI chart – your healthy weight range is based on a healthy body mass index (BMI) of 18.5 to 24.9 Source: http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/43.htm
- 10% of your body weight is a good weight loss goal to start and you should shoot to do this over a 6 month time period. If you adopt good eating and lifestyle habits and sustain them over time you will make a big difference to your health. You did not put on this excess weight in one night, so you are not going to take it off in a night, week, or even a month. It will take a sustained effort to take off and keep off for the rest of your life.
- There are online calculators that will help you determine your healthy body weight. For example, www.caloriecontrol.org has a calculator that can tell you how many calories you should consume for your desired weight and your activity level.
- The combination of a reduced calorie diet and increased physical activity is recommended since it produces weight loss that may also result in decreases in abdominal fat and increases in cardio-respiratory fitness. Achieving and maintaining a healthy weight has many benefits, including feeling good about yourself and having more energy and better health. We go into depth for diet and exercise in the other lessons in 12 Lessons of Wellness and Weight loss – but here is a quick overview and will get you thinking. To lose weight, most people need to cut down on the number of calories (units of energy) they get from food and beverages and increase their physical activity. For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories.
- You should seek the help of a dietitian to determine your calorie intake along with how to eat the right foods that will make you feel fuller on fewer calories without hunger. Make sure you’re getting plenty of fiber, vitamins, and minerals. Focus on consuming water-rich foods that are high on the satiety index. Remember, MyPlate says that you should fill half your plate with fruits and veggies at each meal. This is a great first step to healthier eating.
- Focus on consuming water-rich foods that are high on the satiety index. Follow MyPlate’s advice and enjoy your food, but eat less of it. Saturated fats are found in animal products, while trans fats usually lurk in processed foods.
- Eating plans containing 1,000–1,200 calories per day will help most women to lose weight safely. Eating plans between 1,200 calories and 1,600 calories each day are suitable for men and may also be appropriate for women who weigh 165 pounds or more or who exercise regularly. Check out http://www.choosemyplate.gov/ for personalized recommendations based on your age, gender, and activity level.
- Physical activity should be an integral part of weight loss therapy and weight maintenance. 90 minutes per day is even better and recommended by the Dietary Guidelines for Americans FMI see www.healthysteps.gov
- Once you have mastered 30-45 minutes of exercise, 5 days a week, work your way up to working out for 60 minutes 6-7 days a week. Remember to begin slowly and make gradual improvements. Taking on too much, too fast can lead to burnout and injury. Instead, make changes that are both reasonable and sustainable. Be aware of your workout’s frequency, intensity, and time.
- Physical activity should be part of a comprehensive weight loss therapy and weight control program
- Start exercising slowly, and gradually increase the intensity. Trying too hard at first can lead to injury.
- Every little bit counts – it is better to start slow and be more active than to try to do too much too soon too fast and get frustrated.
- Add competitive sports when ready You may also want to try: flexibility exercise to attain full range of joint motion strength or resistance exercise aerobic conditioning
- Some people lose weight on their own; others like the support of a structured program. Overweight people who are successful at losing weight, and keeping it off, can reduce their risk factors for heart disease. If you decide to join any kind of weight control program, here are some questions to ask before you join. Do you prefer individual counseling versus group counseling? This is something to consider so the program meets your needs.
- You need to be evaluated by a physician if you have any health problems, are currently taking any medicine, or plan on taking any medicine, or plan to lose more than 15 to 20 pounds. If your weight control plan uses a very low-calorie diet (a special liquid formula that replaces all food for 1 to 4 months), an exam and follow up visits by a doctor are also needed. You should run your program of choice by your physician – do you have medical issues that need to be addressed – like diabetes, heart disease or renal disease?
- If you must rely solely on expensive ingredients or ones that are difficult to procure, it makes it harder to sustain a weight-loss plan.
- It is important to review your goals with a health professional. A general rule of thumb is to lose 10% of your body weight the first 6 months and then go slow and steady after that.
- Did you know that it is better to maintain a moderate weight loss over a longer period of time than it is to lose lots of weight and regain it?
- We hope you have enjoyed our show – if your BMI or waist circumference are too high, and especially if you have other disease risk factors, your health and well-being depend on you being able to acknowledge that and lose weight. You will feel better, look better and be healthier – so don’t wait! Do you have any questions?