(Healthy New Year's Resolutions #New Year 2017)

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Ifyou've been thinking about your current weight, it may be because you'venoticed a change in how your clothes fit. Or maybe you've been told by a healthcare professional that you have high blood pressure or high cholesterol andthat excessive weight could be a contributing factor. The first step is to assess whether or not your current weight is healthy.

How can I tell if I'm at a healthy weight?

BMI is calculated by dividing a person’s weight by the square of their height.

To calculate the BMI, you enter the height in feet and weight in pounds. The calculators also provide weight status charts to help you interpret the results.

BMI is calculated the same way for people of all ages. However, BMI is interpreted differently for adults and children.

Body Mass Index for Children

BMI is interpreted differently for people under age 20. While the same formula is used to determine BMI for all age groups, the implications for children and adolescents can vary depending on age and gender. The amount of body fat changes with age. It’s also different in young boys and girls. Girls usually acquire a higher amount of body fat and develop it earlier than boys.

For children and teens, the CDC uses age growth charts to show BMI as a percentile ranking. Each percentile expresses a child’s BMI relative to other children of the same age and gender. For example, a child would be considered obese if they had a BMI that landed at or above the 95th percentile. This means that they have more body fat than 95 percent of children in the same age and gender category.

The following table shows the percentile range for each weight status:

Percentile                  Weight Status 

Below 5th                   Underweight

5th to 85th                 Normal or healthy weight

85th to 95th               Overweight

95th and above          Obese

Adult Body Mass Index or BMI

One wayto begin to determine whether your weight is a healthy one is to calculate your"body mass index" (BMI). For most people, BMI is a reliable indicatorof body fatness. It is calculated based on your height and weight.

Adults age 20 and older can interpret their BMI based on the following standard weight status categories. These are the same for men and women of all ages and body types:

BMI                        Weight StatusBelow 

18.5                       Underweight

18.5 – 24.9           Normal

25.0 – 29.9           Overweight

30.0 and above    Obese

Body Mass Index and Health

More than two in three adults are considered overweight and one in three are considered obese. About 17 percent of children and teenagers (ages 2 to 19) are considered obese.

People gain weight as a result of an energy imbalance. The body needs a certain amount of energy from food in order to function. This energy is obtained in the form of calories. Your weight will usually stay the generally the same when you consume the same number of calories as your body uses or “burns” each day. If you take in more calories than you burn, you will gain weight over time.

Energy imbalance is certainly one of the biggest contributors to weight gain. However, your ideal weight is primarily determined by genetics, as well as by the types of foods you eat and how much you exercise. If you have a high BMI, it’s important to lower it so you’re at a healthy weight status. A high BMI is related to a greater risk of developing serious health conditions, such as:

  • heart disease
  • high blood pressure
  • liver disease
  • osteoarthritis
  • diabetes
  • stroke
  • gallstones
  • certain cancers, including breast, colon, and kidney cancers

A new study, however, indicates that body fat, not BMI, is more associated with the above health risks. You can lower body fat and get to a healthier weight by exercising at least three times per week. You should also follow certain diet habits, such as eating only when you’re hungry, eating mindfully, and choosing a diet that’s rich in whole, unprocessed foods. You may also benefit from nutritional counseling. A dietitian can teach you which foods to eat and how much food you should eat in order to lose weight.

Just as a high BMI can cause health problems, so can a very low BMI. A lack of sufficient body fat may lead to:

  • bone loss
  • decreased immune function
  • heart problems
  • iron deficiency anemia

If you have a low BMI, discuss your weight with your doctor. If needed, increasing the amount of food you eat each day or reducing the amount of exercise can help you gain weight. A dietitian can also help you learn how to gain weight in a healthy way.

                                                                                                                                    to be continued........