Facts About Healthy Weight - Overview

Oct 12, 2026

Uploaded by Rizky

A health-focused guide explains why maintaining a healthy weight matters, linking overweight and obesity to increased risk of heart disease, hypertension, diabetes, sleep apnea, and certain cancers. It details how to estimate risk using Body Mass Index (BMI) and waist measurements, highlights BMI’s limitations, and lists additional heart disease risk factors. It also outlines weight-loss targets and evidence-based methods for losing weight, maintaining balance of energy intake and expenditure, and following a heart-healthy eating plan.

LanguageEnglish

CategoryGeneral

FormatPDF

Pages4

Reading Time2 min

AccessFree to download

Facts About Healthy Weight

Why Is a Healthy Weight Important?

What Is Your Risk for Weight-Related Diseases?

Body Mass Index (BMI)

Waist Circumference Measurement

Other Risk Factors for Heart Disease

How To Lose Weight and Maintain It

Weight Loss Goals

Keeping a Balance

A Healthy Eating Plan

Facts About Healthy Weight Why Is a Healthy Weight Important? Being overweight or obese increases your risk for many diseases and conditions. The more you weigh, the more likely you are to suffer from heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. On the other hand, a healthy weight has many benefits: It helps you to lower your risk for developing these problems, helps you to feelgood about yourself, and gives you more energy to enjoy life. What Is Your Risk for Weight-Related Diseases? Body Mass Index (BMI) Your BMI accurately estimates your total body fat. And, the amount offat that you carry is a good indicator of your risk for a variety of diseases. There are two ways to check your BMI: ■ Use the BMI chart on page 3. First, find your height in the left-hand column. Then, follow it over until you find your weight. The number on the top of that column is your BMI. ■ Use the BMI calculator on the National Heart, Lung, and Blood Institute’s (NHLBI’s) Web site: [http://www.nhlbisupport.com/bmi/](http://www.nhlbisupport.com/bmi/) Once you know your BMI, check Box 1 to see what the number means. Although BMI can be used for most men and women, it does have some limitations: ■ It may overestimate body fat in athletes and others who have a muscular build. ■ It may underestimate body fat in older persons and others who have lost muscle. Waist Circumference Measurement Your waist circumference is also an important measurement to help you figure out your overall health risks. If most of your fat is around your waist, then you are more at risk for heart disease and diabetes. This risk increases with a waist measurement that is: ■ Greater than 35 inches for women ■ Greater than 40 inches for men Other Risk Factors for Heart Disease If you have other risk factors for heart disease (shown in Box 2) and are overweight or obese, then you will be at greater risk for health problems. Your doctor will check your BMI, waist circumference, and other risk factors for heart disease: ■ If you are overweight (BMI 25–29.9), do not have a high waist circumference, and have less than two risk factors, then it’s important that you not gain any more weight. ■ If you are overweight (BMI 25–29.9) or have a high waist circumference and have two or more risk factors, then it is important for you to lose weight. ■ If you are obese (BMI ≥ 30), then it is important for you to lose weight. Even a small weight loss (just 5–10 percent of your current weight) will help to lower your risk of developing weight-related diseases. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute Box 1—What Does Your BMI Mean? Normal weight: BMI = 18.5–24.9 Good for you! Try not to gain weight. Overweight: BMI = 25–29.9 Do not gain any weight, especially if your waist circumference is high. You need to lose weight if you have two or more risk factors for heart disease and are overweight or have a high waist circumference. Obese: BMI = 30 or greater You need to lose weight. Lose weight slowly—about 1/2 to 2 pounds a week. See your doctor or a nutritionist if you need help. Box 2—Risk Factors Besides being overweight or obese, here are other risk factors to consider: ■ Cigarette smoking ■ High blood pressure (hypertension) ■ High LDL cholesterol (bad cholesterol) ■ Low HDL cholesterol (good cholesterol) ■ High triglycerides ■ High blood glucose (sugar) ■ Family history of premature heart disease ■ Physical inactivity How To Lose Weight and Maintain It Changing the way you approach weight loss can help you be more successful at losing it. Most people who try to lose weight focus on one thing: weight loss. However if you set goals, begin to eat healthy foods, become more physically active, and learn how to change behaviors, then you maybe more successful at losing weight. Over time, thes

FAQs

How does a healthy weight reduce disease risk?

A healthy weight lowers the risk of developing problems such as heart disease, high blood pressure, diabetes, sleep apnea, and certain cancers. It can also help people feel better and have more energy.

How can you check your BMI and what does it estimate?

BMI estimates total body fat and helps indicate risk for many diseases. You can use a BMI chart by matching height and weight, or use an online BMI calculator; then interpret the result using the BMI meaning categories.

What waist measurements suggest higher health risk?

Risk increases when waist measurements are greater than 35 inches for women and greater than 40 inches for men. When combined with weight status and other risk factors, the need to lose weight becomes more important.

What is a practical goal for losing weight safely?

Losing 5–10% of current weight over about 6 months can lower the risk for heart disease and other conditions. A reasonable pace is 1–2 pounds per week, and losing more slowly over a longer period can help with maintaining results.

Oct 12, 2026

Uploaded by Rizky