Are you overweight, obese or neither?

To be obese is to be overweight, but to be overweight doesn't necessarily make you obese. A bulky weight trainer, whose muscle mass may take up a high percentage of their weight, could have the same body mass index (BMI) as a dormant couch potato.

Tricky, right?

There's a universal measurement that many health professionals use to compare body weight to height, known as the body mass index, or BMI. According to WebMD, BMIs between 25 and 29.9 are considered overweight, and anything above 30 is obese.

Most people think this is enough to define themselves as overweight, obese or neither, but being considered fat is not as simple as a BMI number.

Judy Stone, a certified nutritionist and director of the Center for Functional Nutrition, says BMI is merely a start.

"It is most useful as a guideline in reference to people who are inactive and don't exercise because the weight measure has no way of distinguishing between lean muscle mass and fat," Stone says.

Stone recommends observing other health factors in order to determine your physical health status. She says it's easy for people to look at the obvious -- specifically appearance -- but additional functions play a major role.

"The differences between someone who is overweight and someone who is obese are going to be a matter of degree," Stone says. "You are more likely to see poorer blood sugar regulation, higher blood pressure, higher triglyceride levels and more chronic conditions as a person moves along the continuum from overweight to obese."

Here are 6 ways to help you determine whether you are overweight, obese or of average size.

1. Regulate your body's blood sugar and blood pressure levels. High levels of both are a result of bad eating habits and a lack of exercise. According to the Center for Disease Control (CDC), the recommended blood pressure is 120/80 or less. Blood glucose levels should be between 70 and 140 mg/dL before meals.

2. Pay attention to small signs. Frequent headaches, gas after meals or difficulties waking up in the morning are issues you should make note of. Stone says to be worried when you get a collection of symptoms. "Little things that people wouldn't pay attention to," Stone says, "are indications that something is wrong with your body."

3. Evaluate the types of groceries you buy. "If you have more things that don't need to go in the refrigerator than items that do, you should reevaluate your grocery choices," Stone says. The best foods to eat are ones without a nutrition label, including fresh vegetables, poultry and fruits.

Stone says that foods that come in packages are normally predigested by the manufacturer to extend the lifespan. These foods are processed with artificial preservatives, complex sugars and low-density lipoprotein cholesterol -- ingredients that elevate sugar levels. 4. Calculate your heart rate. The amount of time spent exercising every week helps to regulate your heart rate. According to the CDC, age determines a person's target heart rate by subtracting your current age from 220. Therefore, an average heart rate for women between 28 and 35 would be 185-192 beats per minute. Take a quick 60 seconds to calculate your beats per minute. It's easiest to feel the pulse on the artery of your wrist.

5. Get eight hours of sleep each day. Stone says giving the body poor quality nourishment can result in low energy levels. Natural energy boosts will keep you active throughout the day and even encourage you to work out 30 minutes a day. If you get eight hours of sleep daily, but have a hard time getting out of the bed or feel fatigue during the day, try altering your diets options.

6. Measure the changes in your BMI. Record your BMI during every annual checkup. Discuss significant shifts and any other issues mentioned in this article to your doctor to determine if you should take further steps. Stone says health problems usually take several years to develop. "By the time your BMI is showing out of range, that condition has probably been going on for years."

The BMI is a helpful assessment, but look at the bigger picture. Examine all of the factors mentioned and speak with your physician to determine if you are overweight, obese or at a normal weight. Depending on the results, you may need to create a healthier lifestyle.


Have you assessed your own body mass? Did the results surprise you? Tell us!