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Being overweight raises your risk of getting high blood pressure. It also raises your risk of heart disease. And it makes you more likely to develop high cholesterol and diabetes. Both of these are linked to heart disease.
But there’s good news. Losing even 10 pounds may lower your blood pressure.
Measuring excess weight and obesity
There are two common ways to see if someone is overweight or obese. They are Body Mass Index (BMI) and waist size (how big you are around in the waist).
BMI relates weight to your height. It estimates your total body fat. Body fat is what raises your risk of some diseases:
- Normal weight is a BMI of 18.5 to 24.9.
- Overweight is a BMI of 25 to 29.9.
- Obese is a BMI of 30 or more.
BMI isn’t perfect. It may:
- Overestimate body fat in people who hold onto fluid or who are very muscular.
- Underestimate body fat in people who are losing muscle, or in older people.
Waist size can also show if you are overweight. People who have too much fat in the waist have a higher risk of heart disease. Men with waists larger than 40 inches, and women with waists larger than 35 inches, may be at higher risk for disease.
How to win at weight loss
To lose weight, you need to burn more calories than you take in each day. Quick weight-loss diets and pills may help you lose weight fast at first. But you’ll most likely gain it back if you don’t make lasting changes in how you eat.
It’s best to lose weight slowly. Aim for no more than 1/2 to 2 pounds each week. Start with a goal of losing 10% of your current weight. So, if you weigh 200 pounds, your target weight loss should be 20 pounds.
One pound is 3,500 calories. Take in 500 fewer calories a day and you’ll lose a pound a week. You can do this by changing your diet, being more active, or both.
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