Understanding BMI and Healthy Weight
Body Mass Index (BMI) is a measure of body fat based on height and weight. BMI 18.5–22.9 normal, 23–24.9 overweight, 25–29.9 obese class 1, ≥30 obese class 2+ in Asian populations (lower thresholds than Western). At Dashvanth Healthcare Delhi, we support healthy weight management.
Health Risks of Overweight/Obesity
- Type 2 diabetes, hypertension, heart disease
- Obstructive sleep apnoea
- Fatty liver (NAFLD)
- Osteoarthritis (especially knees)
- Certain cancers (breast, colon, endometrial)
- Depression and psychological impact
Weight Management Strategies
Dietary Changes
- Calorie deficit of 500 kcal/day for ~0.5 kg/week loss
- High protein diet (preserves muscle, increases satiety)
- Fibre-rich foods (vegetables, legumes, whole grains)
- Reduce ultra-processed foods and sugar
- Mindful eating – eat slowly, without screens
- Portion control with smaller plates
Physical Activity
- Aerobic exercise + strength training combination most effective
- NEAT (Non-Exercise Activity Thermogenesis) – take stairs, walk more
- High-Intensity Interval Training (HIIT) for efficient calorie burn
Behavioural Strategies
- Self-monitoring (food diary, weight tracking)
- Goal setting – focus on behaviours not just weight
- Social support
Medical Management
- Anti-obesity medications (orlistat, GLP-1 agonists)
- Bariatric surgery referral for BMI ≥37.5 (≥32.5 with comorbidities)
Weight management support at Dashvanth Healthcare Delhi: 011-41670042.
