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How much FAT do you really carry around with you every day.. find out now Enter your weight (in lbs), height (in feet and inches) waist
(in inches), sex and age. Then, press the Calculate! button.
A BMI of 27.8 for men and 27.3 for women is the cutoff point for obesity used in the National Health and Nutrition Examination Survey (NHANES II). The National Academy of Sciences' diet and health report suggests the following normal BMI ranges:
(Department of Health and Human Services Consensus Conference on Obesity, April,1 1992) A BMI from 20 through 26: desirable for most middle-aged
adults. Nonsmokers with a consistent BMI within this range have the
lowest risk of disease and premature death. In this category, weight
gain can be avoided through moderate eating habits and exercise. Hamilton and Whitney's Nutrition Concepts and Controversies provides the following interpretation:
The National Institutes of Health provided the following
guidelines: From Dietary Guidelines provided by the US Department of Agriculture and the Department of Health and Human Services, 2000.
Waist-to-Height Ratio (WHtR) Current guidelines, as given by the World Health Organization, or the National Heart, Lung and Blood Institute, only give values for waist circumference. Those at substantially increased risk have the same risk as someone with a BMI of 30. Assuming the average male is 5' 9", and the average female is 5' 4", here are the waist cutoff values, and the corresponding WHtR
Here are some values of WHtR that I have come across:
Conclusions about the NHANES data were lifted from Am J Clin Nutr 2002 76 743. An interesting perspective on height-to-waist ratio is provided in Int J Obes Relat Metab Disord. 2003 May; 27(5): 610-6. Also see Prev Med. 2005 Feb; 40(2): 216-20. Hsieh SD, Muto T., The superiority of waist-to-height ratio as an anthropometric index to evaluate clustering of coronary risk factors among non-obese men and women. As your weight changes, you can expect to lose about 1" from your waistline for each 6-8 lbs of weight loss.
True facts Avoid starchy and sugary foods such as pasta, white bread, potatoes, white rice, and sugar-rich foods like candies, sodas and cakes. Avoid greasy or high-fat foods, specially deep fried foods or breaded fried foods such as fried chicken with biscuits, nachos, Alfredo sauce, oily salad dressings, and pizza. Remember that every tablespoon of fat has 125 Calories. Avoid alcoholic beverages because they are high in calories and non-nutritive. Above all, when you shop for food, read the list of ingredients in the labels and don't buy any products that contain hydrogenated fats. Eliminate any foods that contain hydrogenated fats or partially hydrogenated fats from your diet. These artificial fats can only bring you an early death. Your body needs protein to build muscles and hormones, good natural fats and essential fatty acids to maintain your brain and cell membranes, and fresh fruits and vegetables with essential micronutrients and enough fiber to keep your digestive system regular. Any extra energy that your body needs should come from the fat that you have stored. This is how you want to lose weight -- by using up your stored fat while toning up your muscles. Exercise before breakfast. Your morning exercise before breakfast is the most important. Carbohydrates are consumed while you sleep. In the morning, your carbohydrate reserve is low. Experiments show that exercising in the fasted state burns twice the amount of lipids than exercising after a meal. A 15-minute exercise session before eating will cause your body to adjust by using more fat for energy. Following your workout, wait until you are hungry and then eat a high-protein breakfast that is low in carbohydrates (e.g., eggs, lean ham, and a bowl of berries with a tablespoon of plain yogurt) to start restoring your muscle tissue while your body continues using your stored fat. If you are trying to cut down on dietary cholesterol, you can use only the egg whites instead of whole eggs as a source of protein. Keep in mind that exercise does not burn enough calories to make up for overeating. You still need to reduce what you eat. Exercise is important during a weight loss program to keep the muscles toned and to prevent bone loss. Mental Attitude. You may be thinking, "I will be hungry all the time if I cut out 300 Calories from my diet". The psychological aspects of dieting are as important as the diet itself. Yes, you are going to feel hungry when you diet. But the most important part is knowing that you are not going to starve to death or lose muscle tissue when your diet exceeds the minimum requirements of protein per day. You can only starve to death if you do not eat any food for about 30 days. Dieting involves sacrifice, whether you do it for health reasons or to improve your looks. Dieting is a struggle to do what you know is right instead of indulging in culinary temptations. You are not going to lose weight if you snack on doughnuts, eat a whole pizza for supper, or sit with a bag of greasy chips and eat them until they are all gone. Dieting is self-denial as a test of your personal determination and spiritual discipline. Dieting requires breaking bad eating habits, reading labels when you shop for food, and eating small portions of nutrient-rich, balanced meals.
Basal Metabolic Rate (BMR) For men: BMR = 13.75 weight(kg) + 5.003 height(cm) - 6.775 age +
66.5. The basal metabolic rate is your energy expenditure without any contribution from exercise or digestion. Another term used is the resting energy expenditure (REE), which may also include energy used in digesting food. Generally, it is inadvisable to ingest fewer calories than your basal metabolic rate. Note that BMR is given in kcals/day. The usual term of calories in food actually refers to kilocalories.
Body Fat The body fat calculation is based both on weight and waist size, and is exquisitely sensitive to the value for waist. If you lower the value for the weight without changing the waist, the calculation considers this as a loss of muscle mass, and hence the percent body fat goes up. Since it’s difficult to measure waist size accurately, this calculation is not useful when evaluating small changes in body weight. The percentage of body weight considered "essential fat" is around 4% for men and 10% for women. The American Dietetic Association recommends that men have 15-18% body fat and women have 20-25% body fat. Healthy male athletes might be as low as 5-12% body fat, and healthy female athletes could be as low as 10-20%. The American Council on Exercise recommends men's body fat should be 6-25%, and women's should be 14-31%.
Surface Area
Willoughby Athlete Weight
and Waist David P Willoughby, who was a champion body builder in the early twentieth century, performed extensive anthropometrics measurements on highly-conditioned (male) athletes and found a direct proportionality between waist and height. His ideal form had a WHtR of 45.8%. Willoughby also tabulated data for the morbidly obese, and found the same proportionality between waist and height, but with a WHtR of 57.7%. Interestingly, although in the Metropolitan Life Tables the weight values are proportional to the square of the height (in accordance with the calculation of Quetelet's Index or BMI), in Willoughby's data the weights are proportional to the cube of the height (in accordance with Rohrer's Index). The Willoughby athlete weight is then the average ideal weight for male athletes; strength-trainers may weigh more, while endurance athletes will weigh less. Are you a Willoughby athlete? A check on this is to compare your waist measurement to the Willoughby athlete waist calculation. |
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