Body Mass Index - Bmi
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Height _______
Weight ________
BMI ________
Waist Circumference ________
BMI – Body Mass Index – BMI is a ratio of body weight to height. It is useful in predicting an
individual’s risk of developing diseases. Having an increased BMI raises the risk of high blood pressure,
high cholesterol, type 2 diabetes, heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea,
endometrial cancer, breast cancer, prostate cancer and colon cancer.
Body Mass Index – BMI
Healthy Range
Height
BMI 19
BMI 25
BMI 30
BMI 35
4’ 10”
91 lbs
119 lbs
143 lbs
167 lbs
5’ 0”
97 lbs
128 lbs
153 lbs
179 lbs
5’ 2”
104 lbs
136 lbs
164 lbs
191 lbs
5’ 4”
111 lbs
145 lbs
174 lbs
204 lbs
5’ 6”
118 lbs
155 lbs
186 lbs
216 lbs
5’ 8”
125 lbs
164 lbs
197 lbs
230 lbs
5’ 10”
132 lbs
174 lbs
209 lbs
243 lbs
6’ 0”
140 lbs
184 lbs
221 lbs
258 lbs
6’ 2”
148 lbs
194 lbs
233 lbs
272 lbs
6’ 4”
156 lbs
205 lbs
246 lbs
287 lbs
Healthy Range
Waist circumference - Waist circumference is a good indicator of your abdominal fat, which is another
predictor of your chance for developing risk factors for heart disease and other diseases.
This risk increases with a waist measurement of over 35 inches in women and over 40 inches in
men.
Why Diets Don’t Work – Short term deprivation of calories will cause weight loss, however without
long term lifestyle changes the weight loss will not be maintained. This causes a cycle of weight loss and
weight gain called “YoYo Dieting.” During this cycling both muscle and fat are lost with weight loss and
then only fat is gained with the rebound weight gain. So even if returning to the same pre-dieting weight,
it is actually more unhealthy because of increased body fat.
So What Works? – Long term lifestyle modifications for better health!
The Science of weight loss - Weight loss happens when you take in less calories than you use. The first
side of the equation is calorie intake. Calories can be decreased by choosing lower calorie foods and
decreasing portion sizes. For every 250 calorie deficit per day will cause one-half pound of weight loss
per week.
The other side of the equation is calorie use. Calorie use can be increased through physical
activity. Physical activity is especially important in maintaining weight loss.
The most effective way to loose weight and maintain the weight loss is to work on both sides of
the equation.
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