Is Body Mass Index (BMI) the Best Measure?

The recent Biggest Loser finale raised a few interesting questions about using body mass index (BMI) to evaluate a healthy weight.  During the final episode of the popular weight loss show, Rachel Frederickson, a Minnesota native, won the grand prize by slimming down from 260lbs to 105lbs.  Some say that her weight loss went to far because her BMI is now estimated to be below healthy standards.

What is BMI?

Body mass index is a way of estimating how your weight affects your risk for certain medical conditions.  It is not an absolute measure of fat or of your general health.  You can calculate your BMI with this formula:

BMI formula:  weight (lb) / [height (in)]² x 703

A BMI between 18.5 and 24.9 is considered normal.  A BMI between 25 and 29.9 falls into the overweight category and a number over 30 is considered obese.  If your BMI falls in the overweight or obese categories your weight may put you at higher risk for chronic health conditions including type 2 diabetes, heart disease, sleep apnea or stroke.

What Does BMI Mean?

If your body mass index falls outside the healthy range it is simply an opportunity for you to talk to your doctor about ways in which you can lose or gain weight to improve your health.  Your body mass index is changeable! Use the score as an opportunity to talk to your provider about a healthy diet and exercise program.

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How to Order Healthy Meals in Restaurants

Look for the red check in restaurants

Do you order heart-healthy meal when you dine out?  Trying to order a diet-friendly meal in a restaurant can be quite a challenge.  Entrees are usually too big and it is hard to find out how much fat, salt and sugar was used to prepare your entree.  But a smart diner can learn to order better meals in restaurants with a few handy tips and tools.

American Heart Association Certification

The American Heart Association provides a helpful guide for diners who want to eat better when they dine out.  Their Dining Out Guide provides tips by cuisine, a guide for deciphering the menu and other helpful tips.

The AHA also provide a certification of certain items on restaurant menus.  If you see the check-mark logo on an entree at your favorite spot, you’ll know that the item meets the nutritional guidelines established for good health by the AHA.  This means that the entire meal contains:

• less than 700 calories
• less than 30% of the total calories from fat
• less than 10% of calories from saturated fat
• less than 0.5 grams trans fat per the entire meal
• 900 milligrams or less sodium per the entire meal
• 10 percent or more of the Daily Value of one of the following nutrients per the entire meal: vitamin A, vitamin C, calcium, iron, dietary fiber or protein.

Making Good Restaurant Choices

Since the AHA’s restaurant certification program is new, it is very likely that you’ll end up at a restaurant that doesn’t have menu items with the logo.  And very few restaurants provide nutritional information about their food.  So what do you do to make better choices?  Check out our Tips for Staying Social on a Diet.  You’ll find quick tips for dining out and advice for how to manage parties and other situations where food is present.

You’ll  find plenty of resources about diet, exercise advice and healthy eating strategies at North Memorial Healthy Weight Loss.  Check it out or join the weight loss community on Facebook and Twitter.

How to Gain Less Weight As You Age

We may not like it, but we expect our bodies to change as we age.  We get grey hair, our skin begins to wrinkle, and we gain a little weight after menopause, right?  Maybe not, says a new study.  A recent review released by the International Menopause Society (IMS) claims that menopause does not cause weight gain.  The group says that environmental factors, not hormones, cause women to gain weight as they age.

What Causes MidLife Weight Gain in Women?

The literature review conducted by the International Menopause Society is only one research review (and there have been many) that comments on midlife weight gain in women.  The results have been mixed, partially because it is nearly impossible to separate hormonal changes from the inevitable lifestyle changes that happen when we get older.  The IMS review did acknowledge that hormones change the way fat is distributed on a woman’s body, but study author Professor Susan Davis told Science Daily, “It is a myth that the menopause causes a woman to gain weight.”

Gain Less Weight in Middle Age

So what should you do if you want to maintain your weight through menopause and beyond?  Some researchers feel that the key is staying active. One research study published in the American Journal of Epidemiology evaluated how different factors such as age, menopause, and lifestyle changes account for the weight gain often experienced by women in their 40s and 50s. They found that by remaining active, many women prevented weight gain.

For both men and women, staying very physically active throughout middle age and beyond has numerous health benefits. The American College of Sports Medicine recommends that we get 150 minutes per week of moderate physical activity.  Of course, there is not guarantee that it will prevent weight gain entirely, but it’s a great way to minimize the effects of aging and stay healthy.

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