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MyNetDiary provides exceptionally easy and fast food logging - on the Web, the iPhone, iPad, Android, Samsung bada and BlackBerry. Check out MyNetDiary at http://www.mynetdiary.com.

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26 July 11
BMI and Body Fat - There is a Difference When you log your weight into MyNetDiary, our program automatically calculates your BMI (Body Mass Index) to help guide you toward a healthy ratio of body mass and fat. The original concept of BMI was first developed in the early to mid 1800s as a way to estimate one’s body fat percentage. Generally, according to a BMI chart, being under 20 is considered being underweight and being over 25 is considered being overweight. The BMI is a good indicator of body fat, but it is not the same as having your actual body fat percentage measured. BMI is a calculation that does not consider frame size or even gender. Clearly, every body is different, so your BMI may not completely and accurately indicate your true body fat percentage. But there are ways to measure body fat. Some are easy and cheap, and others require specialized equipment and technicians. So why care about body fat percentages at all? Well, you certainly don’t have to. The BMI is there to guide you toward a healthy weight. BMI is quick and easy to calculate, and it is commonly used by doctors and trainers to reference weight classifications. Knowing your body fat percentage, however, may be something to do quarterly, or even annually - just to compare the results to your BMI and check in that your weight loss is primarily fat loss. Body fat percentages, like your BMI, can also place you into different categories of health and fitness. In fact, some believe it’s a more accurate measure of health than your BMI. According to the American Council on Exercise, female athletic bodies range from 14 to 20 body fat (again, not BMI); athletic men range from 6 to 13 percent. Fit women are between 21 and 24 percent body fat, and fit males are 14 to 17 percent. Average women are 25 to 31 percent; average men are 18 to 24 percent. And obese women are over 32 percent body fat and in men it’s over 25 percent. You body needs fat. There’s no way around that. It relies on it for insulation, energy storage, producing hormones and other metabolic functions. Those who have too little body fat risk their health just as those who carry too much of it. If a woman dips too low in body fat, for instance, she can stop menstruating and experience hair thinning or loss. If you’re curious about your body fat percentage, here are a few ways you can calculate it: DXA Scan - a full-body x-ray of your body’s make-up. This is the most accurate method of measuring body fat, and the most expensive. Hydrostatic weighing - you may have seen this used on the hit television show, “The Biggest Loser.” Services like the Bod Pod use water to measure (very accurately) body fat percentage. This portable service is making more appearances around the U.S. Skin-fold calipers - Known affectionately as the “pinch test,” this can be a do-it-at-home method, but the results are much more accurate if it’s carried out by a trained professional. In fact, those who are skilled with skin-fold calipers can be 97% accurate compared to the methods previously mentioned. What do you think about BMI versus body fat percentages? Will you get measured regularly or save it as a “reward” for hitting one of your milestones?

BMI and Body Fat - There is a Difference

When you log your weight into MyNetDiary, our program automatically calculates your BMI (Body Mass Index) to help guide you toward a healthy ratio of body mass and fat. The original concept of BMI was first developed in the early to mid 1800s as a way to estimate one’s body fat percentage. Generally, according to a BMI chart, being under 20 is considered being underweight and being over 25 is considered being overweight.

The BMI is a good indicator of body fat, but it is not the same as having your actual body fat percentage measured. BMI is a calculation that does not consider frame size or even gender. Clearly, every body is different, so your BMI may not completely and accurately indicate your true body fat percentage. But there are ways to measure body fat. Some are easy and cheap, and others require specialized equipment and technicians.

So why care about body fat percentages at all? Well, you certainly don’t have to. The BMI is there to guide you toward a healthy weight. BMI is quick and easy to calculate, and it is commonly used by doctors and trainers to reference weight classifications. Knowing your body fat percentage, however, may be something to do quarterly, or even annually - just to compare the results to your BMI and check in that your weight loss is primarily fat loss.

Body fat percentages, like your BMI, can also place you into different categories of health and fitness. In fact, some believe it’s a more accurate measure of health than your BMI. According to the American Council on Exercise, female athletic bodies range from 14 to 20 body fat (again, not BMI); athletic men range from 6 to 13 percent. Fit women are between 21 and 24 percent body fat, and fit males are 14 to 17 percent. Average women are 25 to 31 percent; average men are 18 to 24 percent. And obese women are over 32 percent body fat and in men it’s over 25 percent.

You body needs fat. There’s no way around that. It relies on it for insulation, energy storage, producing hormones and other metabolic functions. Those who have too little body fat risk their health just as those who carry too much of it. If a woman dips too low in body fat, for instance, she can stop menstruating and experience hair thinning or loss.

If you’re curious about your body fat percentage, here are a few ways you can calculate it:
  • DXA Scan - a full-body x-ray of your body’s make-up. This is the most accurate method of measuring body fat, and the most expensive.
  • Hydrostatic weighing - you may have seen this used on the hit television show, “The Biggest Loser.” Services like the Bod Pod use water to measure (very accurately) body fat percentage. This portable service is making more appearances around the U.S.
  • Skin-fold calipers - Known affectionately as the “pinch test,” this can be a do-it-at-home method, but the results are much more accurate if it’s carried out by a trained professional. In fact, those who are skilled with skin-fold calipers can be 97% accurate compared to the methods previously mentioned.
What do you think about BMI versus body fat percentages? Will you get measured regularly or save it as a “reward” for hitting one of your milestones?

29 March 11
Don’t Let Your Weight Cut Your Life Short!Too often, we find our drive to sustain lifestyle choices that allow us to lose weight or maintain lost weight start to wane. It is precisely at that point that we have to remind ourselves why it is important to make the effort – to live. It is easy to lose sight of the fact that we might be walking time bombs since we don’t always feel bad with excess body fat. But excess fat has profound effects on both our physical and mental states of health. Since I have lost loved ones from diseases where extra body fat played a direct role in their demise, weight control is a special interest of mine. It pains me to witness my loved ones, as well as patients, die young or suffer because of their body weight. That is the main reason why I specialize in weight control.Too much body fat, especially around the waist, means we are more likely to die at a younger age. Our risk for chronic diseases that reduce quality of life, disable, and/or kill us is also higher.  Obesity is typically defined by having a Body Mass Index (BMI) of ≥ 30.  BMI is our weight in kilograms divided by the square of our height in meters. Waist circumference will add more information about disease risk. Men with a waist larger than 40 inches (102 cm) and women with a waist larger than 35 inches (88 cm) are at higher risk for diseases associated with obesity. See the list below for diseases and conditions that are related to obesity in the United States (and in other industrialized nations). Heart Disease Type 2 diabetes High blood pressure High blood cholesterol Stroke Liver and gallbladder disease Cancer (esp. colon, uterus, esophagus, kidney, and postmenopausal breast cancer) Metabolic Syndrome Psychosocial problems (e.g. stress, depression, discrimination, isolation) Joint problems (e.g. osteoarthritis) Sleep Apnea and respiratory problems Abnormal menstrual periods and infertility in women The next time you feel that it is just too much to do what it takes to lose weight or maintain lost weight, I want you to think about how badly you want to live. The choices you make now will affect your ability to live tomorrow. Don’t wait to make changes. Your health is just as important as anything else you are going to do today, so make time for it. If you don’t, then you might not have any time left.Have questions about this topic?  Please post them on MyNetDiary’s Forum. I would love to hear from you!Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesAmerican Heart Association. Obesity Information.  National Heart, Lung, and Blood Institute. Aim for a Healthy Weight.  Stanford Hospital & Clinics. Health Effects of Obesity. Office of the Surgeon General. Overweight and Obesity: Health Consequences. Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Don’t Let Your Weight Cut Your Life Short!

Too often, we find our drive to sustain lifestyle choices that allow us to lose weight or maintain lost weight start to wane. It is precisely at that point that we have to remind ourselves why it is important to make the effort – to live. It is easy to lose sight of the fact that we might be walking time bombs since we don’t always feel bad with excess body fat. But excess fat has profound effects on both our physical and mental states of health.

Since I have lost loved ones from diseases where extra body fat played a direct role in their demise, weight control is a special interest of mine. It pains me to witness my loved ones, as well as patients, die young or suffer because of their body weight. That is the main reason why I specialize in weight control.

Too much body fat, especially around the waist, means we are more likely to die at a younger age. Our risk for chronic diseases that reduce quality of life, disable, and/or kill us is also higher.  Obesity is typically defined by having a Body Mass Index (BMI) of ≥ 30.  BMI is our weight in kilograms divided by the square of our height in meters. Waist circumference will add more information about disease risk. Men with a waist larger than 40 inches (102 cm) and women with a waist larger than 35 inches (88 cm) are at higher risk for diseases associated with obesity. See the list below for diseases and conditions that are related to obesity in the United States (and in other industrialized nations).

  • Heart Disease
  • Type 2 diabetes
  • High blood pressure
  • High blood cholesterol
  • Stroke
  • Liver and gallbladder disease
  • Cancer (esp. colon, uterus, esophagus, kidney, and postmenopausal breast cancer)
  • Metabolic Syndrome
  • Psychosocial problems (e.g. stress, depression, discrimination, isolation)
  • Joint problems (e.g. osteoarthritis)
  • Sleep Apnea and respiratory problems
  • Abnormal menstrual periods and infertility in women
The next time you feel that it is just too much to do what it takes to lose weight or maintain lost weight, I want you to think about how badly you want to live. The choices you make now will affect your ability to live tomorrow. Don’t wait to make changes. Your health is just as important as anything else you are going to do today, so make time for it. If you don’t, then you might not have any time left.

Have questions about this topic?  Please post them on MyNetDiary’s Forum. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

American Heart Association. Obesity Information.  

National Heart, Lung, and Blood Institute. Aim for a Healthy Weight.  

Stanford Hospital & Clinics. Health Effects of Obesity.

Office of the Surgeon General. Overweight and Obesity: Health Consequences.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.
14 December 10
Setting a Healthy Target WeightHow do you determine a healthy weight goal?  Some people rely on their memory of how they felt at a specific weight,  whereas others simply want to fit into a particular size of clothing or belt.  In addition to knowing what weight you feel best at, there are tools to help you set weight goals that are correlated with improved health.BMIBody mass index or BMI is your weight in kilograms divided by the square of your height in meters (kg/m2).  For example, a person 5’4” tall and weighs 140 lbs has a BMI of 24.0 kg/m2.  Is that okay?  For the general population, a BMI of 18.5 – 24.9 is correlated with lowest health risk.  Overweight is defined as 25.0 – 29.9, obese is ≥ 30.0, and underweight is < 18.5.  A BMI outside the lowest risk range typically means higher health risk.  For an online reverse BMI calculator, check out Southern Illinois University’s School of Medicine’s website.  You can enter your height and desired BMI to get a target weight. BMI & White AdultsOn December 2, 2010, the New England Journal of Medicine published an important study on all-cause death and BMI.  The authors reviewed data from 19 studies and found that in a population of just fewer than 1.5 million white adults, including smokers, the lowest-risk BMI range is 22.5 – 24.9.  However, for adults who do NOT smoke, the healthiest BMI range expanded to 20.0 – 24.9.  [So smokers take note – being super skinny puts you at higher risk.]BMI & Other GroupsThere is discussion that BMI risk categories need to be adjusted for specific populations.  In the future, look for more information on BMI norms for African Americans (healthy BMI range might be shifted higher) and Asian Americans and older adults (healthy range might be shifted lower).  Also keep in mind that athletes with low body fat but high muscle mass will often fall above the healthy BMI range despite not being at higher risk. Lose 10% of Your Body WeightIf you are overweight and find that reaching a BMI of 24.9 seems too daunting a goal, consider a stepwise approach to losing weight.  The American Dietetic Association recommends a realistic, achievable, and sustainable weight loss of 10% within six months, with an average weight loss of 1-2 lbs/week.  This recommendation is part of the Evidence Analysis Library on Adult Weight Loss.  Losing 10% of your initial body weight is enough to help you improve your risk for chronic disease, as well as manage existing chronic disease (e.g. high blood pressure, high blood cholesterol, and type 2 diabetes).  To calculate your target weight, multiply your current weight by 0.90.  Example:  210 lb initial body weight x 0.90 = 189 lb target weight.  To lose an average of 1 lb (0.45 kg)/week, one would have to eat less than their total energy expenditure by about 500 calories per day.  One pound of body weight is about 3500 calories.  Could you do the math if you wanted to lose 0.75 lbs/week or 1.25 lbs/week? You can use an online tracker such as MyNetDiary to discover what your personalized caloric deficit needs to be to meet your target weight by your target date.  A calories deficit can be achieved by eating fewer calories, burning more calories from exercise, or a combination of both.  MyNetDiary will also auto adjust your caloric goals based upon your current body weight, target weight, target date, food intake, and calories burned.  So, put your calculator down and just remember to log daily.Have questions about this topic?  Let’s hear from you!  Post your questions on MyNetDiary’s Community Forum.Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesAmerican Dietetic Association. Evidence Analysis Library.de Gonzalez et al. “Body-Mass Index and Mortality among 1.46 Million White Adults.” N Engl J Med 363:123;2211-2219.National Heart, Lung, Blood Institute.  “Calculate your Body Mass Index.”  U. S. Department of Health & Human Services.  NIH News 12/1/10:  “NIH study identifies ideal body mass index.” Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Setting a Healthy Target Weight
How do you determine a healthy weight goal?  Some people rely on their memory of how they felt at a specific weight,  whereas others simply want to fit into a particular size of clothing or belt.  In addition to knowing what weight you feel best at, there are tools to help you set weight goals that are correlated with improved health.

BMI
Body mass index or BMI is your weight in kilograms divided by the square of your height in meters (kg/m2).  For example, a person 5’4” tall and weighs 140 lbs has a BMI of 24.0 kg/m2.  Is that okay?  For the general population, a BMI of 18.5 – 24.9 is correlated with lowest health risk.  Overweight is defined as 25.0 – 29.9, obese is ≥ 30.0, and underweight is < 18.5.  A BMI outside the lowest risk range typically means higher health risk.  For an online reverse BMI calculator, check out Southern Illinois University’s School of Medicine’s website.  You can enter your height and desired BMI to get a target weight.

BMI & White Adults
On December 2, 2010, the New England Journal of Medicine published an important study on all-cause death and BMI.  The authors reviewed data from 19 studies and found that in a population of just fewer than 1.5 million white adults, including smokers, the lowest-risk BMI range is 22.5 – 24.9.  However, for adults who do NOT smoke, the healthiest BMI range expanded to 20.0 – 24.9.  [So smokers take note – being super skinny puts you at higher risk.]

BMI & Other Groups
There is discussion that BMI risk categories need to be adjusted for specific populations.  In the future, look for more information on BMI norms for African Americans (healthy BMI range might be shifted higher) and Asian Americans and older adults (healthy range might be shifted lower).  Also keep in mind that athletes with low body fat but high muscle mass will often fall above the healthy BMI range despite not being at higher risk.

Lose 10% of Your Body Weight
If you are overweight and find that reaching a BMI of 24.9 seems too daunting a goal, consider a stepwise approach to losing weight.  The American Dietetic Association recommends a realistic, achievable, and sustainable weight loss of 10% within six months, with an average weight loss of 1-2 lbs/week.  This recommendation is part of the Evidence Analysis Library on Adult Weight Loss.  Losing 10% of your initial body weight is enough to help you improve your risk for chronic disease, as well as manage existing chronic disease (e.g. high blood pressure, high blood cholesterol, and type 2 diabetes).  To calculate your target weight, multiply your current weight by 0.90.  Example:  210 lb initial body weight x 0.90 = 189 lb target weight.  To lose an average of 1 lb (0.45 kg)/week, one would have to eat less than their total energy expenditure by about 500 calories per day.  One pound of body weight is about 3500 calories.  Could you do the math if you wanted to lose 0.75 lbs/week or 1.25 lbs/week?

You can use an online tracker such as MyNetDiary to discover what your personalized caloric deficit needs to be to meet your target weight by your target date.  A calories deficit can be achieved by eating fewer calories, burning more calories from exercise, or a combination of both.  MyNetDiary will also auto adjust your caloric goals based upon your current body weight, target weight, target date, food intake, and calories burned.  So, put your calculator down and just remember to log daily.

Have questions about this topic?  Let’s hear from you!  Post your questions on MyNetDiary’s Community Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources
American Dietetic Association. Evidence Analysis Library.

de Gonzalez et al. “Body-Mass Index and Mortality among 1.46 Million White Adults.” N Engl J Med 363:123;2211-2219.

National Heart, Lung, Blood Institute.  “Calculate your Body Mass Index.”  

U. S. Department of Health & Human Services.  NIH News 12/1/10:  “NIH study identifies ideal body mass index.”

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Copyright © 2010, 2011 by MyNetDiary.com
Themed by Hunson. Originally by Josh