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Healthy Weight Write for Us

Health Cares World

Healthy Weight Write for us (1)Upholding a healthy body weight is imperative for overall health. Measurements such as your body mass index (BMI) and waist size can help you determine if you have a healthy weight.

BMI – To determine your BMI, divide your weight in pounds by your height in inches squared. Then multiply by 703. The following areas will help you interpret your BMI result.

  • Less than 18.5 = underweight
  • Between 18.5-24.9 = normal
  • Between 25-29.9 = overweight
  • 30 or more = obese

Note: BMI may not be an appropriate measure if you are frail and older, less than 5 feet tall, an athlete, pregnant, or a child.

Waist circumference: To measure your waist, place a tape measure midway between the top of your hipbone and the bottom of your ribs and measure after you exhale. The tape should be tight but not compressing the skin. Healthy waist measurement is less than 31.5″ for women and less than 37″ for men.

Overweight

There is strong evidence that obesity increases the risk of certain types of cancer, as well as other diseases, such as heart disease and type 2 diabetes. The goal of cancer survivors is to gain and maintain a healthy weight. In addition, studies show that excess abdominal fat (even in people of a healthy weight) can lead to increased health risk.

Tips for maintaining a healthy weight include:

  • Choose foods with lower caloric density
  • Keep an eye on portion sizes
  • be physically active
  • Limit sedentary activities
  • Each of these strategies is discussed further on the following pages.

Underweight

If you are underweight or have had unintentional weight loss, talk to your doctor or dietitian about ways to maintain a healthy weight. Some of these strategies include:

  • Have smaller meals or snacks more often throughout the day.
  • Don’t wait until you feel hungry; Schedule your meals and snacks throughout the day.
  • Choose foods that are high in calories in small amounts, such as nuts, dried fruit, liquid oils, and avocados.
  • Include liquid nutritional supplements in your diet (eg, Ensure, Boost, Carnation Instant Breakfast).

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