Staying Fit
Your BMI Calculator Results Guide: Obesity
Your BMI suggests that you have obesity — explore these tips and resources
Keep in mind that BMI has its limits. BMI recommendations differ based on your gender and other variables. For instance, your muscle tone plays a role as you age.
Carrying excess weight puts you at a higher risk for high blood pressure, gallstones, breathing problems and certain cancers.
To get a better read on the health risks associated with your weight, your doctor may combine BMI with a waist circumference measurement called the waist-to-hip ratio — your waist measurement divided by hip measurement. If most of your fat is around your waist, rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk increases with a waist size that is greater than 35 inches for women or greater than 40 inches for men. Research shows waist-to-hip ratio may be an even stronger predictor of an early death from any cause than the BMI, with higher waist-to-hip ratios increasing the risk.
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Weight loss is strongly recommended for people with obesity. Even a weight loss of just 5 to 10 percent of your current weight will help lower your risk of developing diseases. A reasonable and safe rate of weight loss is 1 to 2 pounds per week.
A balanced diet is generally fine for good health. But if your BMI puts you in the obesity category, it can help to follow a proven meal plan, such as a low-fat, low-carb or Mediterranean diet — whatever best matches your lifestyle.
Some people have success with intermittent fasting, which involves not eating for certain hours of the day or days of the week. Besides helping you drop excess pounds, it also may improve health conditions like heart disease and diabetes.
If you have been sedentary, ease into activity. Walking, swimming or using a recumbent bicycle or an elliptical machine are easy on the joints and unlikely to lead to injury. As you gain confidence and endurance, you can work out harder. If you have chronic conditions like heart disease and diabetes, check with your doctor first.
People who eat lots of processed foods (prepared and packaged goods) are heavier than those who eat more whole and unprocessed meals. Instead of breakfast cereal out of a box, eat oatmeal and fresh fruit, for instance. Research shows that when people eat processed foods, the hormones that increase hunger rise and those that suppress appetite decrease.
There are new drugs and combinations of older drugs that have been shown to be effective. You may be a candidate for those if you have a BMI of 30 or more.
If you have a BMI of 40 or more, ask your doctor about surgical options. If you also have diabetes, you may see an improvement in your condition as well as weight loss afterwards.
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