Most of us don't know what our healthy weight is for our body. We know that we feel better at a certain weight, but is that really our healthy weight? Your healthy weight is a weight that lowers your risk of health problems. Staying at a healthy weight is one of the best things you can do for your health to prevent serious health problems such as heart disease, stroke, high blood pressure, and Type 2 diabetes.
For most of us, body mass index or BMI and our waist size are good indicators of a healthy weight.
What Is Your BMI?
A BMI chart tells you the recommended weight range for your height. The chart assigns a number to your weight. That number is your BMI.
If you don't know your BMI, we can help. Just access the Blue Health Connection, sign in and go to the Clinical Reference System (CRS) Library and look up Body Mass Index. There is a chart that can help you make this determination.
What Does It Mean?
It is important to remember that BMI is only one measure of your health. You may be overweight according to the BMI charts, but you can also be healthy if you have good eating habits and exercise regularly. People who are thin but don't exercise or have a healthy diet may not be healthy just because they are thin.
- If your BMI is less than 18.5, you are in the underweight category.
- If your BMI is between 19 and 24.9, you are in the recommended weight range for your height.
- If your BMI is 25 to 29.9, you are in the overweight category
- If your BMI is 30 and higher, you are in the obese category.
What's Your Waist Size?
Once you know your BMI, it's time to measure your waist. This helps determine how much fat is stored around your belly. People who are "apple-shaped" and store fat around their middle are more likely to develop weight-related diseases, such as diabetes, heart disease and high blood pressure, than people who are "pear-shaped" and store their fat around their hips.
Generally, the goal for a healthy waist for a man is 40 inches and for women it is 35 inches.
What Can You Do to Get To A Healthy Weight?
If you feel good, have plenty of energy and can do activities you want to do, that's great. That's what healthy living is all about, no matter what your weight.
If you decide you do need to make some changes, always discuss them with your physician to make sure the changes are right for you. Here are three steps to reaching a healthy weight that may help you get started.
- Improve your eating habits. You may be tempted to do a complete diet overhaul and change everything you eat right now. However, you will be more successful over time if you make changes slowly. Pick one habit at a time to work on, such as drinking more water and less sugary drinks.
- Get moving. You need to make physical activity a regular part of your day. Check out WalkingWorks® on our web site to see if this may be the perfect way to introduce exercise to your day.
- Change your thinking. Our thoughts have a lot to do with how we feel and what we do. Start thinking positive and encourage your good behaviors.