the food chart

Food For Weight Control

Fruits

Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

Food For Health

Food As Medicine

Food Tips

Health Nutrition



Definition of Being Overweight


The most scale used by most professionals to determine acceptable weight is Body Mass Index (BMI). The BMI formula BMI = Weight (kg) / height (metre)2.

So your BMI could be easily worked out using the above formula. The result is then interpreted as follow:

  • below 20 = underweight
  • 20-25 = acceptable weight
  • 25-30 = overweight
  • 30-40 = obese
  • over 40 = morbidly obese


The acceptable range of 20-25 allows a women of 1.7 metres (5ft 7 in) to weight anything between 57.8kg to 72.25kg. The acceptable maximum weight for health is higher than many people would expect.

Another good indication of genuine overweight is the "waist circumference" test. This test is as below:

Man - indication

  • 94cm(37.5in) - OK
  • 94-101cm(37.5in-40.5in - further weight gain should be avoided
  • over 101cm(40.5in) - weight should be lost

Women - indication

  • 80cm(32in) - OK
  • 80-87cm (32-34.75in) - further weight gain should be avoided
  • over 87cm(34.75in) - weight should be lost

If you are on the borderline on the BMI system, the waist circumference test may help you decide which categories you belong to and what action you need to take.