Berat badan yang sesuai?

Macam mana saya nak tahu berat badan saya sesuai atau tak?

 Soalan feveret orang selalu tanya. 

Untuk Perempuan: Berat badan yang sesuai untuk perempuan dengan ketinggian 5 kaki adalah 100 paun. Untuk setiap satu inci tambahan, tambah 5 paun. Jika anda lebih rendah dari 5 kaki, tolak 5 paun bagi setiap inci di bawah 5 kaki.

Kemudian anda perlu tentukan samada anda mempunyai kerangka badan yang kecil, sederhana atau besar. Caranya, ukur lilit pergelangan tangan anda. Jika ia berukuran 6 inci, anda mempunyai kerangka sederhana. Jesteru berat badan yang dikira tadi tidak perlu diubah. Jika pergelangan tangan anda berukuran kurang dari 6 inci, tolak 10% dari berat yang dikira tadi. Jika melebihi 6 inci, tambah 10% kepada berat badan yang dikira.

Untuk Lelaki: Berat badan yang sesuai untuk lelaki dengan ketinggian 5 kaki adalah 106 paun. Untuk setiap satu inci tambahan, tambah 6 paun. Untuk menentukan samada anda mempunyai kerangka badan yang kecil,sederhana atau besar, ukur lilit pergelangan tangan anda. Jika ia berukuran 7 inci, anda mempunyai kerangka sederhana dan tidak perlu pinda berat badan seperti yang telah dikira. Jika pergelangan tangan anda berukuran kurang dari 7 inci, tolak 10% dari berat yang dikira tadi. Jika melebihi 7 inci, tambah 10% kepada berat badan yang dikira.

Contoh: Tinggi saya 5 kaki 8 inci dan ukur lilit pergelangan tangan saya lebih 7 inci. Jadi berat badan yang sesuai untuk saya ialah (106 + (8 x 6)) x 1.1 = 170 paun (77 kg).

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What's you BMI?

Along with cholesterol and blood pressure, knowing your BMI (Body Mass Index) is a good way to stay aware of your health risks. It should come as no shock to hear that most North Americans are carrying more weight around on our bodies than we should. We hear the stats everyday that x% are overweight or obese, and thus are at an increased risk for cardiovascular disease, hypertension, stroke, cancer, diabetes, and other diseases.

But if you are someone who has had a lifetime of difficulty with your weight, and you know you’ll never be built like a super-slender fashion model, it can seem ridiculous to use the “ideal weight” formulas we often hear:

106 pounds for men plus 6 lbs for every inch over 5 feet. Example: a 5’10″ man comes out to an “ideal” of 166? But for someone starting at a weight much higher than that, health benefits can be achieved with much more “doable” numbers.

100 pounds for women plus 5 lbs for every inch over 5 feet. Example: a 5’5″ woman comes out to an “ideal” of 125 lbs. Again, this is a goal I would say is not achievable for many people who are struggling with overweight and obesity.

What’s more realistic? Setting intermediate goals with real health benefits! BMI is much more useful for goal setting than the ideal weight formulas.

Realistic Goal Setting

If you are embarking on a weight loss program, consider this as your first milestone: Losing just 5-10% of your total body weight has been supported to reduce your fasting blood sugar (and diabetes risk), reduce blood pressure, and lower your risk for having a heart attack (1). You can also try reducing your BMI by one or two points.

If you are starting with a BMI greater than 30, you can set a goal to get your BMI under 30, taking you out of the obese category and further decreasing your risk of developing weight related conditions.

The Line Between Healthy and Overweight: Consider Lifestyle

The division between a healthy BMI and an overweight BMI has been debated, and is commonly set at either 25 or 27. If you fall into this “borderline” zone, I’d recommend taking a good honest look at your lifestyle habits and muscle mass to evaluate whether your weight places you at increased risk. If you are an avid weight trainer or bodybuilder, your BMI will likely overestimate your risk. Arnold Schwarzenegger had a BMI of 33 when he was Mr. Universe. Solidly obese by BMI, but in reality, far from it!

The flip side is also true: for older individuals who have lost muscle mass, even a BMI of 25 can indicate excess body fat.

If you have questions about how healthy your BMI is, ask your doctor for a bodyfat test. Waist circumference can also be a useful tool in determining if your “borderline” BMI should be considered healthy or not.

A lower BMI is also not always better: Note that the optimal/healthy range is just that. A RANGE. It’s not necessarily better to have a BMI of 21 than 22. They are both in the lowest health risk category. Risk of some diseases actually increases as BMI gets too low: a BMI of less than 19 increases an individual’s risk for osteoporosis, and may indicate loss of lean muscle tissue.

The first step is knowing your BMI, not just guessing in the bathroom mirror if you look too heavy or not. You can easily use this BMI calculator to find out yours for free. Once you know, you can take steps to get into your ideal range.

The second step is looking at other factors. How fit your cardiovascular system is, your body fat %, and blood test results should also be taken into account to know your overall health risk. BMI is just one quick and easy tool.

1. Reference for 5%: Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S. 2 Reference for 10%: NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available online: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf(PDF-1.25Mb)