Body Weight

Body weight alone is a rough guide to health. For South Asians, where fat is stored — belly vs. hips — and muscle mass usually matter more than the number on the scale.

How healthy weight is judged in Indians

• BMI (Asian cut-offs for Indians): underweight < 18.5 · normal 18.5–22.9 · overweight 23–24.9 · obese ≥ 25 (not 25/30 as in the global cut-offs).
• Waist circumference: men > 90 cm, women > 80 cm = abdominal obesity — a strong predictor of diabetes and heart disease even at "normal" BMI.
• Waist-to-hip ratio: > 0.90 men, > 0.85 women signals central obesity.
• Indians have more visceral fat and less muscle than Europeans at the same BMI — the "thin-fat" pattern. Being slim on the scale doesn't rule out metabolic risk.

Being underweight also matters

• Low weight in older adults increases fall and fracture risk.
• Unintentional weight loss of more than 5% in 6 months needs investigation — thyroid, TB, cancer, diabetes, depression, HIV.
• In children, low weight-for-age or stunted height is a sign of undernutrition — see the paediatrician.

When to see a doctor

• Unexplained gain or loss of weight.
• Weight above the Asian overweight cut-off, especially with a large waist.
• Family history of diabetes, heart disease, or high BP — even at normal BMI.
• Difficulty losing weight despite diet and exercise — may be thyroid, PCOS, Cushing's, medicine effect.

What helps

• Small, steady changes — 0.5 kg a week loss is safer and more durable than crash targets.
• Protein at every meal, strength training twice a week — protects muscle while losing weight.
• Don't chase a BMI number — waist, strength, energy, blood tests are better markers.