Weight Management

Choose a Healthy Weight, Choose to be Healthy

What is a Healthy Weight?
There are general guidelines developed to describe healthy weight; a healthy weight is one you can maintain by sensible eating habits and exercise in order to avoid chronic health risks.  In the real world it is more important to recognise and accept what is most reasonable for you.

Choosing a Healthy Weight
Whether your weight is healthy depends on how much of your weight is fat, where it is in your body and whether you have weight related medical problems such as high blood pressure, diabetes.

People come in all sorts of shapes and sizes - what sort of shape are you in?  Your bathroom scales alone can't tell you.

Adult Body Mass Index or BMI calculator is an easy way to determine your weight for your height.  There is no exact ideal weight for height - your weight falls within a range.  However, the BMI calculator is not appropriate for everyone since, in some people, the results can be misleading.  These individuals include weight lifters, body builders, athletes whose BMI is elevated not because of too much body fat but because of greater muscle mass.  The BMI calculator is also not suitable for the elderly or for small childreen or teenagers.
Staying within a healthy weight range can make a positive difference.



Your Body Shape
Another way to assess whether your weight is healthy is to measure your waist size.  If you have too much weight around your middle (apple shaped) this increases your risk of developing heart disease or diabetes.  If the weight is around your hips this is called pear shaped.  A person with apple shape will face greater health risks than someone who has a pear shape, even if they are both overweight.  Measuring how much fat is stored in the stomach area i.e. knowing your waist size offers valuable information about your overall health risk.

The difference between apple and pear shaped people lies in the type of fat and where it is located in the body.  There are two types of fat - visceral (around your abdominal/belly organs) and subcutaneous (below the skin).  Visceral fat is not visible from the outside, but subcutaneous fat is.  Generally, visceral fat is more closely linked with poor heart health, hence a larger waist measurement can be indicative of poor heart health.

How to measure your waist circumference
To measure your waist size (circumference), place a tape measure around your bare abdomen (belly) just above your hip bones.  Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor.  Relax, breathe out, and measure your waist.
Risk of heart disease,
hypertension/diabetes		 Men Women

Increased Risk

>94cm (37")

>80cm (31.5")

Substantial Risk

>102cm (40")

>88cm (34.5 ")