Manage A Healthy Weight
Are you Overweight?

Your best weight is a lean body with fat being 10 to 18% of total body weight for men and 18 to 25% of total body weight for women. If you exceed these limits you have too much fat, regardless of your actual weight. It is possible to be overweight but not having too much fat, especially for those with a large muscle mass from body building or other muscle building exercises. Being slightly over the recommended percent body fat range is not usually dangerous, but if you are 20% over your ideal weight you are at risk for serious health problems.

There are several ways to determine your best weight and your health risk from being overweight.

• Body Composition Tests such as a Percent Body Fat test (e.g., using hydrostatic weighing or skinfold measurement) are the most accurate ways to determine the degree of overweight. These are usually performed by a health professional.
  
• BMI: The calculated Body Mass Index (BMI) may be helpful if you don't know your percent body fat. BMI results should be interpreted with caution since persons with extensive muscle mass (athletes and body builders for example) also have increased BMIs.
  
  BMI Values For Adults
  Sources: NIH

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A moderate increase in physical activity can go a long way to burning calories. Even mild forms of exercise can have a beneficial effect if done regularly. For example: walking a mile and a half each day at a fairly brisk pace (30 minutes) will result in a weight loss of 2 pounds in a month if no changes are made to the diet.

If You Need To Lose Weight

Similarly, a moderate change in the amount and type of food you eat, can also produce great results. Reducing calorie intake by 250 to 500 calories per day will result in a weight loss of 1/2 to 1 pound per week. A change of eating patterns to include more vegetables, less fats and sugars, and less snacking can allow you to maintain a healthy weight for the rest of your life!

• Eat foods that are lower in calories and higher in nutrients

• Limit your intake of fat and high-fat foods

• Eat smaller portions

• Avoid snacking between meals

• Avoid high-fat sauces or dressings

• Don't add sugar to foods

• Eat less sugary foods and desserts

• Drink less or no alcohol

The chart below lists healthy weight ranges for adults as published by the U.S. Department of Agriculture. Weight ranges are given in the chart because people of the same height may have equal amounts of body fat but different amounts of muscle and bone. It is a general chart that applies to men and women of all ages.

You should use this or any chart only as a guide. Please consult your health professional for specific weight goals based on your gender, body size, and activity level.