Prevention

Maintain a Healthy Weight

You can easily check if you are at a healthy weight by measuring your Body Mass Index (BMI) and your waistline.

Body Mass Index (BMI)

It is a simple tool used to detect if you are normal weight, underweight, overweight, or obese. It calculates estimated body fat based on a comparison between your height and weight to estimate your risk of a disease that increases with increased body fat. The higher is the body mass, the higher is your risk for developing Type 2 Diabetes. Your BMI is calculated by dividing weight in kilograms by your height in meters squared as shown in the following equation:

                    Weight (Kg)
BMI (Kg/m²) = ___________
                   Height (m²)  

Based on your result, you can check the range of your weight by using the table below: 

Classification BMI
Underweight Less than 18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obese =  or greater than 30
 
Experts believe that BMI alone cannot tell if you are at a healthy weight as it may not be accurate in case of people with greater muscle mass (athletes), older people who have lost muscle mass, pregnant women, and children. It is more important to pay attention to waistline which tells about fat and where it sits in the body.
 
Waistline Measurement 
 
Bigger waistline is an important sign of risk. Having fats around the waist is more dangerous to the health than having it elsewhere in the body. 
 
How to Measure the Waistline?
 
1. Use a measuring tape 
2. Place it around the line between the hip bone and the lowest rib, just above the belly button.
3. Put the tape directly against the skin and breathe normally. Make sure that the tape is not tight- Sucking in is not allowed!
 
Men: 
 
If the waist measurement is more than 94cm, then the risk of developing chronic diseases is increased. The risk is greater if measurements are more than 102cm.
 
Women:
 
If the waist measurement is more than 80cm then the risk of developing chronic diseases is increased. The risk is greater if measurements are more than 88cm.