Living healthily
You owe it to yourself and to your family to do what you can to stay healthy and if you’re overweight losing weight is one best ways to do that. But better health isn’t the only benefit. Losing weight will help you feel more confident, you’ll have more energy and be able to enjoy life to the full.
Being overweight increases the risk of a number of serious health problems, including diabetes, heart disease, high blood pressure, stroke, back pain, infertility, osteoarthritis and certain types of cancer.
Losing weight isn’t easy but the benefits are enormous – losing just 10% of your body weight (that’s 10kg/11.5 stone) for someone weighing 100kg/16stone can provide real health benefits.
Most of us know just by looking in the mirror, but if you want a more independent assessment you can work out your Body Mass Index (BMI). You’ve probably heard the saying ‘the scales never lie’ but they can distort the truth.
BMI is not always a good reflection of body fatness. A very muscular person might have a high BMI when in fact their body fat is at a healthy level, as muscle weighs more than fat.
Your body composition - how much of your weight is fat and where that fat is stored, is an important factor in determining the health risks associated with being over weight which is why to get a true picture you also need to measure your waist as well as your BMI.
Body Mass Index (BMI)
To calculate your BMI you need to measure your height in meters and your weight in kilograms. Now divide your weight by your height squared (your height multiplied by itself).
For example: if you weight 70kg and your height is 160m your BMI would be 27.
(1kg = 2.2lb, 1m = 39.37inaces)
Current research suggest that a BMI higher than 28 doubles the risk of ill health especially diabetes and heart disease
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Body Mass Index |
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Under 18.5
Underweight |
You do not need to lose weight and may need to gain it. |
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19-24.9
Healthy weight range |
A desirable BMI indicating a healthy weight |
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25-29
Overweight |
Your health could suffer. Try to lose weight |
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Over 30
Obese |
Your health is at risk. Losing weight now should be seriously considered. |
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Over 35
Very obese |
Your health is seriously at risk. Losing weight is essential; you should contact your GP/practice nurse for advice immediately. |
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Waist measurement
Checking your waist measurement is a good way to check your fat distribution. Carrying too much weight around your middle increases your risk of developing heart disease, high blood pressure and diabetes.
To measure your waist measurement: Measure around your middle at a point mid-way between the bottom of your ribs and the top of your hips (for many people this will be the tummy button).
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Waist measurement for: |
at increased risk |
at high risk |
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European men |
94cm (37 inches) |
102cm (40 inches) |
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Asian men |
90cm (36 inches) |
102 (40inches) |
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European and Asian women |
80cm (32 inches) |
88cm (35 inches) |
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Source: World Health Organisation 1998 |
If your waist measurement puts you in the increased risk, you should start to make healthy lifestyle changes that will help reduce or prevent any further increase. If you are at high risk then losing weight and reducing your waist size should be a priority, discuss the matter with your GP or practice nurse.
