You hear a bunch of terms out there that are meant to explain if you are considered healthy by general standards. It really gets to the point where most of these terms (ie: Body Mass Index, Body Fat Percentage, Waste to Hip Ratio, etc.) can be confusing and really require some sort of math skill to pull them off. Even then, you really don’t know which measurement is truly accurate. This article is meant to show you the basics on determining your level of health as an individual.
Defining Obesity
Let’s look at the term “obesity” first, and find a way to define it accurately. To be considered obese your must have an accumulation of body fat adding up to 20% or more above your ideal body weight. If you look at this in the long range, 20%-40% over your ideal body weight is considered mildly obese, 40%-100% is considered moderately obese, and above 100% of your ideal body weight (double) would be considered morbidly obese. Any level of the above numbers has been proven to significantly shorten you lifespan, increase illnesses, chances of disabilities and becoming diabetic. Basically, as you add body fat you take away years of your life while adding years that you will need long term health care.
What Is My Ideal Body Weight?
Figuring out your ideal body weight can be tough, as a lot of people are built completely different. For example, take a person with a large frame and a bunch of muscle mass. This individual will have a low body fat calculation but if you focus on ideal body weight only based on your height and age this won’t be accurate. So, I would consider looking at your ideal body weight by frame size, and to do so easiest take a look at this chart:
http://www.healthchecksystems.com/heightweightchart.htm#frame
First calculate your frame size (small, medium or large using the chart at the bottom of the above web page) then look at the weight chart for your gender based on your height. A quick example for comparison is a woman that is 5’2” tall with a small frame should weigh between 108-121lbs. at max. Take a male with a large frame standing 6’3” tall and he should weigh in between 176-202lbs. These numbers are generally accurate unless you can consider yourself an avid resistance trainer where your muscle mass takes over a large percentage of your body weight. Considering these numbers, if you are 20% or more above your ideal weight stated on this chart you fall into the category of obese.
Waist To Hip Ratio
Now let’s consider that you are athlete of some sort, casual or professional. To determine this, ask yourself how many days a week you push yourself so ridiculously hard you would say you are working at 80% of your athletic capacity. I’m talking about running in a sprint routine, playing a sport that requires constant motion (soccer, football, lacrosse) for about an hour or so, or lifting weights to the point of failure. If you work yourself this hard 3-7 times a week you can view yourself as an athlete! Keeping this in mind, you may have a muscle mass that brings your weight higher then normal, and possibly into what would be considered obese by the above calculations. However, realistically if you drop off too much weight and you have a high muscle mass you’re going to shrivel up like a super model and find your body in total distress. Consider checking out your waist to hip ratio measurements using a standard measuring tape. Here is the process:
1.) Measure your waste in its natural waist area. This is located about an inch above your belly button, all the way around your body.
2.) Measure your hips at the widest part of you buttocks or hips (if you’re female that should be the widest).
3.) Divide your waist number by your hips number. For example, if you have a 36 inch waist and a 40 inch hip measurement your ratio is: 36/40 = 0.90
4.) Take your number and compare it to the following chart:
Male Female Health Risk
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk
You can even use this measurement if you are not considered an athlete to help determine if you are generally healthy in the body fat category. This method is accurate only in the fact that most individuals gain body fat in the abdomen area. If you find yourself to be more of a pear shape and you are not athletic it’s time to consider a different measurement of general health.
Consider these two methods in determining your overall health based on how much body fat you posses. You can use these methods anywhere, but if you want to get more information on your body fat measurement or even general health and fitness profiling consider contacting your local personal trainer or health professional.
Regardless of your numbers, always stay healthy. The first thing you can do to make a positive change is start reviewing your daily nutrition. Start making smaller changes on the lines of sugars and processed foods. And remember, no matter what your athletic ability is you can always get out and speed walk!
Get fit and get healthy Milwaukee!
Defining Obesity
Let’s look at the term “obesity” first, and find a way to define it accurately. To be considered obese your must have an accumulation of body fat adding up to 20% or more above your ideal body weight. If you look at this in the long range, 20%-40% over your ideal body weight is considered mildly obese, 40%-100% is considered moderately obese, and above 100% of your ideal body weight (double) would be considered morbidly obese. Any level of the above numbers has been proven to significantly shorten you lifespan, increase illnesses, chances of disabilities and becoming diabetic. Basically, as you add body fat you take away years of your life while adding years that you will need long term health care.
What Is My Ideal Body Weight?
Figuring out your ideal body weight can be tough, as a lot of people are built completely different. For example, take a person with a large frame and a bunch of muscle mass. This individual will have a low body fat calculation but if you focus on ideal body weight only based on your height and age this won’t be accurate. So, I would consider looking at your ideal body weight by frame size, and to do so easiest take a look at this chart:
http://www.healthchecksystems.com/heightweightchart.htm#frame
First calculate your frame size (small, medium or large using the chart at the bottom of the above web page) then look at the weight chart for your gender based on your height. A quick example for comparison is a woman that is 5’2” tall with a small frame should weigh between 108-121lbs. at max. Take a male with a large frame standing 6’3” tall and he should weigh in between 176-202lbs. These numbers are generally accurate unless you can consider yourself an avid resistance trainer where your muscle mass takes over a large percentage of your body weight. Considering these numbers, if you are 20% or more above your ideal weight stated on this chart you fall into the category of obese.
Waist To Hip Ratio
Now let’s consider that you are athlete of some sort, casual or professional. To determine this, ask yourself how many days a week you push yourself so ridiculously hard you would say you are working at 80% of your athletic capacity. I’m talking about running in a sprint routine, playing a sport that requires constant motion (soccer, football, lacrosse) for about an hour or so, or lifting weights to the point of failure. If you work yourself this hard 3-7 times a week you can view yourself as an athlete! Keeping this in mind, you may have a muscle mass that brings your weight higher then normal, and possibly into what would be considered obese by the above calculations. However, realistically if you drop off too much weight and you have a high muscle mass you’re going to shrivel up like a super model and find your body in total distress. Consider checking out your waist to hip ratio measurements using a standard measuring tape. Here is the process:
1.) Measure your waste in its natural waist area. This is located about an inch above your belly button, all the way around your body.
2.) Measure your hips at the widest part of you buttocks or hips (if you’re female that should be the widest).
3.) Divide your waist number by your hips number. For example, if you have a 36 inch waist and a 40 inch hip measurement your ratio is: 36/40 = 0.90
4.) Take your number and compare it to the following chart:
Male Female Health Risk
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk
You can even use this measurement if you are not considered an athlete to help determine if you are generally healthy in the body fat category. This method is accurate only in the fact that most individuals gain body fat in the abdomen area. If you find yourself to be more of a pear shape and you are not athletic it’s time to consider a different measurement of general health.
Consider these two methods in determining your overall health based on how much body fat you posses. You can use these methods anywhere, but if you want to get more information on your body fat measurement or even general health and fitness profiling consider contacting your local personal trainer or health professional.
Regardless of your numbers, always stay healthy. The first thing you can do to make a positive change is start reviewing your daily nutrition. Start making smaller changes on the lines of sugars and processed foods. And remember, no matter what your athletic ability is you can always get out and speed walk!
Get fit and get healthy Milwaukee!
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