Healthy Weight

Welcome to Healthy Weight Guide

Body Mass Index (BMI) is one way to assess whether your weight is in the healthy range.

 

To calculate your BMI, the equation is, 

 

Body Mass Index  = weight (kg)

                                   height (m²)

 

So, what does your BMI mean?

BMI

Less than 18.5

18.5 - 24.9

25 - 29.9

30 and over

Classification

Underweight

Healthy weight range

Overweight

Obese

A BMI between 18.5 - 24.9 for adults is considered to be within the healthy weight range. However, there are some exceptions. For example the healthy weight BMI range tends to be:

 

  • Lower for people of Asian background

  • Higher for older people and elite athletes

  • It is not relevant for children



BMI for Asian Adults

 

Asian Adults may have increased health risks at a lower BMI. Therefore, the outcomes of this BMI was designed specifically for Asian Adults. 

Comments

Your weight is below a healthy weight range. This can put you at risk for developing some health problems. Talk to your health care professional about your ideal body weight.

Your weight is within the healthy weight range. Continue eating healthfully and exercising.

Your weight is above healthy weight range (overweight). Your risk of developing type 2 diabetes and other chronic diseases are higher. Talk to your health care professional about your ideal body weight and how to make healthy lifestyle changes to achieve healthy weight.

Your weight is further above healthy weight range (obese). It increases the risk for developing many chronic diseases such as type 2 diabetes and heart disease and decreases overall quality of life. Talk to your health care professional about your ideal body weight and how to make healthy lifestyle changes to achieve healthy weight.

BMI for
Asain Adults

 

 Less than 18.5

18.5 - 22.9

23 - 26.9

27 and over 

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Women

More than 88 cm

More than 80 cm

Comments

High risk

High risk

Population

 

European

Asian

Men

More than 102 cm

More than 90 cm

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Carrying excess weight and fat around your abdomen can put you at high risk of developing many chronic diseases. See an Accredited Practicing Dietitian to discuss how to lose weight and fat around your abdomen (waist). For more information visit:

Health risk

Low

Moderate

High

Women

0.80 or lower

0.81 - 0.85

0.86 or higher

Health risk

Low

Moderate

High

Men

0.95 or lower

0.96 - 1.0

1.0 or higher

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Health risk

Low

Moderate

High

Women

0.80 or lower

0.81 - 0.85

0.86 or higher

Health risk

Low

Moderate

High

Men

0.95 or lower

0.96 - 1.0

1.0 or higher

Waist Hip Ratio

 

Waist to hip ratio (WHR) is another inexpensive and accurate way of measuring fat distribution in your body. A few studies suggest that WHR is more accurate than BMI for predicting the risks of heart disease and diabetes.

 

To calculate your waist-to-hip ratio:

 

  • Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above the belly button. This is your waist circumference.

  • Then measure the distance around the largest part of your hips - the widest part of your buttocks. This is your hip circumference.

  • Calculate your WHR by diving your waist circumference by your hip circumference. 

 

Waist Hip Ratio = waist measurement

                               hip measurement

 

Target waist-to-hip ratio

There are many reasons why being a healthy weight is important. People who are in a healthy weight range have a lower risk of Heart disease, Stroke, High blood pressure, Type 2 diabetes and a range of other conditions.

BMI.jpg

Waist Circumference

 

Another useful measure of determining whether you could be at risk of obesity related chronic diseases is your waist circumference. Waist circumference is a better predictor than BMI for type 2 diabetes and cardiovascular diseases. These measurements apply only to adults, not to children.

 

Generally, the larger your waist circumference, the higher your risk of developing chronic diseases. 

 

When measuring your waist circumference, follow these simple steps:

 

  • Stand with feet shoulder width apart.

  • Place the tape measure directly on your skin, or over no more than one layer of light clothing just above the belly button.

  • Make sure the tape is snug, without squeezing your skin.

  • Breath out normally and measure.

  • Record your waist measurement in centimeters.

Sometimes even when your BMI is within a healthy range, having too much fat around the abdomen will still put you at risk for heart disease and diabetes. Below are some target goals for waist measurements. Asian Adults may have increased risk at a lower waist circumference compared to European Adults.

Target Waist Circumference

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