Weight Management

Weight Management

Weight management means keeping your body weight at a healthy level.

Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management
plan depends on whether you are overweight or underweight.An easy way to determine your own desirable body weight
is to use the following formula:

  • Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
  • Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.

For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.Body fat and body mass
measurements are used to determine whether a person is under- or overweight. A registered dietitian or exercise
physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and
women.

For women:

  • The recommended amount of body fat is 20 – 21%.
  • The average American woman has approximately 22 – 25% body fat.

For men:

  • The recommended amount of body fat is 13 – 17%.
  • The average American man has approximately 17 – 19% body fat.
  • A man with 25% body fat or higher is considered obese.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your
weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.

To maintain your weight, you can use the following formula:

  • 10 calories per pound of desirable body weight if you are sedentary or very obese
  • 13 calories per pound of desirable body weight if your activity level is low, or if you are over age
    55
  • 15 calories per pound of desirable body weight if you regularly do moderate activity

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