| Answers to Your Top 6 Questions About Body Weight  Two-thirds of American adults are considered overweight or obese. If you are one of them, carrying extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, and cancer. Losing weight helps to prevent and control these diseases. Here are answers to some of the most common questions about body weight.
1. How do I know if I’m at an appropriate body weight? You can find out your weight status by calculating your body mass index, or BMI. This is a measure of your weight relative to your height, and applies to both adult men and women. BMI is a more accurate measure of total body fat, which is related to the risk of disease and death, than relying only on your scale. To calculate it, simply enter your weight (in pounds or kilograms) and height (in inches or meters) into the NHLBI BMI calculator (en español). BMI | Category | Below 18.5 | Underweight | 18.5 - 24.9 | Normal weight | 25.0 - 29.9 | Overweight | 30.0 and above | Obese | 2. Is BMI accurate? BMI is a reliable indicator of total body fat for adult men and women. Your BMI is also a better measurement of total body fat than total weight. However, the BMI does have some limitations. It may overestimate body fat in athletes and others who have a muscular build. And it may underestimate body fat in older individuals and others who have lost muscle mass. 3. Does it matter where my fat is on my body? Body fat is like real estate—location is important. We tend to store fat around the hips and thighs (pear-shaped) or around the waistline (apple shaped). Fat around the middle (abdominal fat) tends to be associated with an increased risk for heart disease and other conditions.Waist circumference is a good way to measure abdominal fat. You can determine your waist circumference by wrapping a tape measure snugly around your bare waist. A waist circumference of over 35 inches for women and 40 inches for men may mean an increased risk for hypertension, heart disease, type 2 diabetes, and other disorders. 4. Does it really matter if I am overweight or obese? Losing weight is recommended for people who are considered obese, or for those who are overweight and have two or more risk factors, such as high blood pressure or high blood glucose. Individuals who are overweight, do not have a high waist measurement, and have less than two risk factors may need to focus on preventing further weight gain instead of losing weight. Being overweight or obese is a risk factor for a number of health problems such as diabetes, high blood pressure, high cholesterol and triglycerides, arthritis, gall bladder disease, gynecological problems, some cancers, and even lung problems. Your weight can also affect your self-esteem and influence how other individuals interact with you. It’s important to recognize that if you are overweight or obese you can improve your health by losing just a small amount of weight and improving your overall physical fitness. Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease. Learn more about overweight and obesity from the NHLBI Diseases and Conditions Index (DCI) 5. What’s the best way to lose weight? Your body weight is an important part of your overall health care. A small weight loss (just 5-10 percent of your current weight), or even just preventing any weight gain, is realistic, valuable, and may help to lower your risk of developing a number of diseases associated with obesity. Maintaining a healthy weight requires striking an energy balance between the calories you consume from food and beverages and the calories your body uses to function and be physically active. If your energy in is equal to your energy out, you maintain weight. If you eat less and burn off more calories over time (calories in is less than calories out), you will lose weight. The key is to focus on dietary changes and physical activity that will lead to continuous weight change, rather than focusing only on losing weight. Explore tips to control your weight 6. How do I set goals for success? You should develop goals that are 1) specific; 2) attainable; and 3) forgiving (less than perfect). "Exercise more" is a great idea, but it's not specific. "Walk five miles every day" is specific and measurable, but may not be attainable. "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and it rains during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving. In short, a great goal! Learn more about setting goals Learn more: - ‘Aim for a Healthy Weight - Facts About Healthy Weight’ Fact Sheet
Looking for quick information about weight management? This fact sheet contains specifics from the Aim for a Healthy Weight booklet. - ‘Aim for a Healthy Weight’ Patient Booklet
This booklet for adults contains practical, easy-to-use information for losing and maintaining weight. - ‘Aim for a Healthy Weight: Keep an Eye on Portion Size’ Z Card
This portion guide will help you size up food portions and meet your healthy eating goals. Stay connected! - Join the NHLBI Healthy Eating community
- Follow the NHLBI on Twitter at @NIH_NHLBI
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