Obesity is a range on the body mass index (BMI) scale, which is a number based on a person's height and weight. It typically means you have too much excess body fat, increasing your risk for health problems.
You can use the National Institute of Health’s online BMI calculator to determine if your weight is in a healthy range. Standard BMI ranges include:
- Underweight = <18.5
- Normal weight = 18.5–24.9
- Overweight = 25–29.9
- Obesity = BMI of 30 or greater
BMI is not an exact measurement of your health status, but it can provide valuable insight into your overall health. It’s important to remember that while BMI can estimate body fat, it is not a direct measurement of body fat. For example, athletes may have a higher BMI due to muscle mass but are not considered overweight.
When developing your weight management plan, your provider should consider other factors (including age, sex, and ethnicity) and measurements (like waist circumference and body composition) instead of relying solely on your BMI.1
Your weight is influenced by many factors, some of which are controllable and some of which are not.2
Controllable factors you can address through lifestyle changes include:
- Diet
- Exercise
- Sleep
- Stress
Uncontrollable risk factors include:
- Age
- Sex
- Genetics
- Family history
- Medications
- Endocrine diseases, like polycystic ovary syndrome (PCOS) or hypothyroidism
Excess weight causes stress on your joints and organs and your body may also have a harder time pumping blood. These extra demands can lead to more serious health risks, including:
- Cardiovascular disease (heart disease), including Hypertension (high blood pressure)
- Dyslipidemia (high cholesterol)
- Insulin resistance and type 2 diabetes
- Non-alcoholic fatty liver disease
- Pregnancy and fertility problems
- Stroke
- Certain types of cancer
Losing just 3% to 5% of your total weight is enough to start to see positive health changes.3 Here are some small changes you can make to help manage your weight:
- Eat a balanced diet that includes fruits, vegetables, whole grains, fiber, and healthy fats
- Get at least 150 minutes of moderate-intensity aerobic activity per week
- Aim for at least 7 hours of sleep each night
- Prioritize your mental health
- Keep up with your annual preventive care checkups
