Benefits of Maintaining Proper Weight
                     BENEFITS OF 
MAINTAINING 
PROPER WEIGHT
Why Healthy Weight matters? 2
Carrying around extra pounds creates a variety of health problems. Joint 
aches to raising the risk for disease are a few of them. Some ill effects of being 
overweight are:
 
 Extra weight puts more pressure on your joints and can lead to arthritis
 Type 2 diabetes
 High blood pressure
 Heart disease and strokes
 Certain types of cancer
 Sleep apnea
 Osteoarthritis
 Fatty liver disease
 Kidney disease
 Pregnancy problems, such as high blood sugar during pregnancy, high 
blood pressure, and increased risk for cesarean delivery (C-section)
How can I tell if I weigh too 
much? 3
 To calculate your BMI, you must divide your weight in kilograms by 
your height in square metres. Let’s take the example of a person 
weighing 90 kg and measuring 1.65 metres tall:
 Weight (kg) ÷ height (m)2   =   90 kg ÷ (1.65 m)2   =   33.05
 Thus, this person has a BMI of 33.
4
Measure Target
Target BMI 18.5-24.9
Waist Size Men: less than 40 in.
Women: less than 35 in.
 Blood Pressure 120/80 mm Hg or less
LDL (bad cholesterol) Less than 100 mg/dl
HDL (good cholesterol) Men: more than 40 mg/dl
Women: more than 50 mg/dl
Triglycerides Less than 150 mg/dl
Blood sugar (fasting) Less than 100 mg/dl
How can weight loss help? 5
 If you are at risk for type 2 diabetes, losing weight may help prevent or 
delay the onset of diabetes. If you have type 2 diabetes, losing weight 
and becoming more physically active can help you control your blood 
sugar levels.
 Reducing weight helps in regulating blood pressure and prevents 
damage to kidneys which help regulate blood pressure
 Losing 5 to 10 percent of your weight may lower your chances of 
developing heart disease.
 Avoiding weight gain may prevent a rise in cancer risk. Healthy eating 
and physical activity habits may lower cancer risk.
 Weight loss usually improves sleep apnea. Weight loss may help to 6
decrease neck size and lessen inflammation.
 Weight loss of at least 5 percent of your body weight may decrease stress 
on your knees, hips, and lower back and lessen inflammation in your body.
 Lowering your body weight to a healthy range may improve liver tests and 
reverse the disease to some extent.
 Losing weight may slow down chronic kidney disease and keep your 
kidneys healthier longer.
How to lose Weight? 7
To lose weight you must switch to a healthy diet.  Starving your body does 
not help with long term weight loss goals.  The following pointers are 
essential for a healthy weight loss program:
 
 Eat Breakfast Every Day.
 Do not eat at night.
 Avoid liquid calories. 
 Eat lots of low-calorie, high-volume fruits and vegetables.
 Substitute whole grains for refined grains.
 Reduce your portions by 10%-20%
 Gradually add more steps into your daily routine until you reach 10,000 
per day.
 Add a source of lean or low-fat protein to each meal and snack you eat.
 Switch to lighter alternatives with fewer calories. Use the low-fat versions 
of salad dressings, mayonnaise, dairy products, and other products.
How to be healthy? 8
 Exercising at least 20 minutes a day, 3 days a week.
 Consume proper nutrients.
 Drink plenty of water
Activities to help you stay fit 9
 Swimming
 Cycling
 In-line Skating
 Running
 Weight Training
Activities to avoid 10
 Watching TV
 Surf the Web
 Playing Video Games
 Mobile use
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