Weight Control

healthy-eatingWeight control means weight maintenance that is suitable to your individual body needs—not necessarily eating to lose or gain weight. Your goal in weight control should be disease prevention. One of the major factors causing disease is excessive weight for your body structure.

Weight gain, loss, or maintenance should address individual needs with notation to your Body Mass Index (BMI). The BMI chart gives a guideline on what your individual average weight goal should be. This guideline just gives you an idea on your ideal weight range. A BMI of 19 to 25 is considered a healthy weight range. An individual with a BMI below 19 is considered to be underweight. An individual with a BMI of 26 to 29 is considered overweight. A BMI of 30 or greater is considered obese.

To identify the ideal weight range for your height, find your BMI on the table below. To use the table, find your height in inches in the left-hand column labeled Height (example: 5 feet = 60 inches). Move across to the right and find your current weight range(in pounds). Where you find your current weight range, move straight up that column to the line marked BMI. The number you come to on the line marked BMI is your BMI. Pounds have been rounded off.

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
Height
(inches)		 Body Weight (pounds)
58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167
59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173
60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179
61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185
62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191
63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197
64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204
65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210
66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216
67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223
68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230
69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236
70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243
71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250
72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258
73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265
74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272
75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279
76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287

In those who have a muscular build or those older individuals who have lost muscle mass, the BMI table may not give an accurate assessment of healthy weight range. However, the BMI table gives a good assessment of healthy weight range.

Waist circumference is also a consideration. Waist circumference above 35 for women and 40 for men has been considered a risk for heart disease. Diet noting food portions, exercise, and lifestyle habits like avoiding junk foods, cigarette smoking, and too much alcohol, are also significant to maintaining a healthy weight range. For more information on healthy weight control, visit the website: www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm. A video message by Michelle Obama is featured on this site with the weight control campaign “We Can”.