Weight Management

Introduction

Weighing too much or too little can be a problem.  In the United States, weighing too much is the more common situation.  It can be unhealthy to be underweight or overweight.  Of growing concern, many Americans are becoming obese, which means very overweight.  Weight can influence how you look and feel about yourself.

Weighing too much can lead to many health problems, including heart disease and diabetes.  Weighing too little can also lead to illness. Weight management means keeping your body weight at a healthy level.  You can achieve and maintain your ideal weight by eating a healthy diet and getting regular exercise.

 

Body Mass Index

Risk of Associated Disease According to BMI and Waist Size
BMI		Waist less than or equal to 40 in. (men) or 35 in. (women)	Waist greater than 40 in. (men) or 35 in. (women)
18.5 or less	Underweight	--	N/A
18.5 - 24.9	Normal	--	N/A
25.0 - 29.9	Overweight	Increased	High
30.0 - 34.9	Obese	High	Very High
35.0 - 39.9	Obese	Very High	Very High
40 or greater	Extremely Obese	Extremely High	Extremely High

It is also important to know your body mass index (BMI).  BMI is frequently used by health care professionals to determine if a patient is overweight or obese.  The BMI is also used to estimate how much body fat a person has.  Your doctor, a nutritionist, or an exercise physiologist can measure your body mass.  BMI percentages are used to determine your risk for certain diseases.

Ideal Weight Range

STANDARD WEIGHT CHART FOR MEN

Height In Feet & Inches	Small Frame	Medium Frame	Large Frame
5'2"	128-134	131-141	138-150
5'3"	130-136	133-143	140-153
5'4"	132-138	135-145	142-156
5'5"	134-140	137-148	144-160
5'6"	136-142	139-151	146-164
5'7"	138-145	142-154	149-168
5'8"	140-148	145-157	152-172
5'9"	142-151	148-160	155-176
5'10"	144-154	151-163	158-180
5'11"	146-157	154-166	161-184
6'0"	149-160	157-170	164-188
6'1"	152-164	160-174	168-192
6'2"	155-168	164-178	172-197
6'3"	158-172	167-182	176-202
6'4"	162-176	171-187	181-207

STANDARD WEIGHT CHART FOR WOMEN

Height In Feet & Inches	Small Frame	Medium Frame	Large Frame
4'10"	102-111	109-121	118-131
4'11"	103-113	111-123	120-134
5'0"	104-115	113-126	122-137
5'1"	106-118	115-129	125-140
5'2"	108-121	118-132	128-143
5'3"	111-124	121-135	131-147
5'4"	114-127	124-138	134-151
5'5"	117-130	127-141	137-155
5'6"	120-133	130-144	140-159
5'7"	123-136	133-147	143-163
5'8"	126-139	136-150	146-167
5'9"	129-142	139-153	149-170
5'10"	132-145	142-156	152-173
5'11"	135-148	145-159	155-176
6'0"	138-151	148-162	158-179

You can learn what your ideal weight range is by looking at a chart or asking your doctor or nutritionist.  Ideal weight ranges are calculated for males and females, and adults and children.  Ideal weight ranges are based on your height and bone size.  People can be small, medium, or large boned.

 

How do People Become Overweight?

People can become overweight if they consume more calories from food and drinks than they burn off through exercise and activity.  A calorie is a unit of measure for energy.  Your body needs a daily amount of calories to use for energy.  However, when people eat too much or make unhealthy food choices, they can consume more many calories than their bodies need.  If they fail to get enough activity to burn off the extra calories, the excess calories add up to extra pounds.

How do People Become Underweight?

People can become underweight if they do not consume enough calories from food and drinks.  People can become underweight if they exercise too much and burn off too many calories.  Eating disorders, such as anorexia nervosa and bulimia, can cause people to become severely underweight and lead to serious medical complications. 

Weight Management

Weight management entails knowing what your target weight and BMI goals are and participating in a plan to attain and maintain your goals.  People that are overweight should eat a balanced diet and get regular exercise.  People that are underweight should eat a well balanced diet designed to achieve an ideal weight and prevent losing weight that has been gained.  Exercise is important for people that are underweight, but their exercise recommendations are different from those for people that are overweight.

Your doctor can make recommendations for a weight management program that is specific for your health needs.  You may be referred to a nutritionist that can help you plan daily meals.  ChooseMyPlate.gov (www.choosemyplate.gov) presents helpful guidelines for healthy eating and exercise.  Counseling may help if you have an eating disorder.

It is important to have your doctor examine you before embarking on an exercise regime.  Your doctor may refer you to an exercise physiologist that can help you formulate and gradually increase an exercise program specifically designed for your body.  By managing your weight responsibly, you can improve your health and reduce your risk for future health concerns.