Focus on Weight Management: Summer Is Not Over, There's Still Time
Are You Overweight or Underweight?
percentage of body fat can be determined by a registered dietitian or
an exercise physiologist. Recommendations on body fat ranges follow:
adult woman in the United States has approximately 22 to 25% body fat.
A healthy amount is 20 to 21%. A ratio of 30% body fat is considered
in the United States average 17 to 19% body fat; 25% or higher is
considered obese, and a desirable amount is 13 to 17%.
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.
Calories for Weight Maintenance
To maintain one's weight, the following formula can be used:
- 10 Calories per pound of desirable body weight if the person is sedentary or if they are very obese.
- 13 Calories per pound of desirable body weight for low activity level, or after the age of 55 years.
- 15 Calories per pound of desirable body weight for moderate activity.
- 18 Calories per pound of desirable body weight for strenuous activity.
activity: No planned, regular physical activity; occasional weekend or
weekly activity is the only type of physical activity (like golf or
- Moderate activity: Participation in physical activity like swimming, jogging, or fast walking, 30 to 60 minutes each time.
- Strenuous activity: Participation in vigorous physical activity for 60 minutes or more at least 4 to 5 days per week.
A Balanced Diet
- Do not eat
meat more than once a day. Fish and poultry are recommended above red
or processed meats because they are less fattening.
frying food. Your food absorbs the fats from the cooking oils,
increasing your dietary fat intake. It is recommended that you bake or
broil food. If you do fry, use polyunsaturated oils such as corn oil.
- Cut down
on your salt intake, whether it be table salt, or flavors intensifiers
that contain salt such as monosodium glutamate (MSG).
adequate fiber in your diet is very important. Fiber is found in green
leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and
whole grain foods.
- Do not eat
more than 4 eggs per week. Although they are a good source of protein,
and low in saturated fat, eggs are very high in cholesterol, and should
be eaten in moderation for that reason.
- Choose fresh fruit for deserts rather than cookies, cake, or pudding.
- Too much
of anything has its drawbacks, whether it be calories, or a particular
type of food. A well balanced diet with creativity and variety are best
suited to your needs.
- Follow the recommendations of the food guide pyramid.
Source: MedlinePlus, U.S. National Library of Medicine, National Institutes of Health