Body Mass Index (BMI) Information

What the Numbers Mean:

BMI    Condition

Below 18.5    Underweight
18.5-24.9    Normal weight
25-29.9    Overweight
30 and higher    Obese

Note: The BMI may not be accurate for people with greater muscle mass (such as athletes) or in older people and others who have lost muscle mass.

A doctor can further assess your personal risk for serious weight-related diseases by considering your BMI, waist size, and other measures of health such as blood sugar levels.

Even a small weight loss (10% of your current weight) lowers the risk of several diseases. People who are overweight or obese have a greater chance of developing certain cancers—including breast cancer for women over age 50—as well as high blood pressure, high blood cholesterol or other lipid disorders, diabetes, heart disease, and stroke.

More About Recommended Calorie Intake

Once you've reached your realistic target weight, if you go back to your old eating habits and activity levels, you'll put the weight back on. It's as simple as that. You have a life to live and enjoy, so hang on the satisfaction of being at a comfortable, healthy weight you can sustain.
Continue to eat a balanced, lower fat diet with plenty of fruit and vegetables (melons, grapes, juices intake in moderation)
Don't avoid any foods, just watch portion sizes and limit the amount of heavy sauces by asking for sauce on the side
Have three regular meals a day at regular times (starting with breakfast), and fewer snacks
Eat out occasionally, but limit fast food
Sit down to eat your meals, take time over them and pay attention to what you're eating (make it a dining experience!)
Keep 'self-monitoring' to stay conscious of your new eating and activity habits (weigh yourself daily!)
To lose weight: To take off 1 pound per week, you need to create a "deficit" of 500 calories per day (normally). You can do this by eating 250 fewer calories a day and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles).

Flexible Restraint

Many slim people who stay that way by 'watching their weight', show flexible restraint, rather than following rigid all-or-nothing rules. They make healthy choices most of the time, but no foods are seen as forbidden. This means enjoying small amounts of favorite foods without feeling guilty. And if you do over-indulge, or have a big night out, cut back a bit or do more exercise the next day to balance things out.

Getting regular physical activity is one of the strongest indicators of long-term success. Not only does it burn calories and increase metabolism-boosting muscle, it also boosts self-esteem and beats stress. Studies show that just walking for 30 minutes or so each day, plus some other activities during the week, may be enough.
To take off 1 pound per week, you need to create a "deficit" of 500 calories per day (normally). You can do this by eating 250 fewer calories a day and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles). Maintain Your Weight After Maintenance