Your weight

Your weight and your condition are related!

Are you healthy? Two indicators of good health are your weight and your condition. To find out if your condition is ok you may want to try the Cooper Test. To find out if your weight is ok, just calculate your Body Mass Index (see below). If you are too heavy, start losing weight.

Your optimum weight

How do you know if you are too heavy (or too light)? There is a formula which calculates a number based on your body weight and your body length. This number is your BMI (=Body Mass Index). You can calculate it like this:

Cooper run 11

  • A = Your weight in kilos.
  • B = The square of your length in centimeters.
  • BMI = A / B

An example of the calculation. Imagine that your weight is 70 kilos and your length is 1.75 meter.

  • A=70
  • B= 1.75 x 1.75 = 3.0625
  • BMI = 70 / 3.0625 = 22.9

Now you can look up in the following table what this means. With a BMI of 22.9 you are normal.

18 or less underweight
18 to 25 normal
25 to 27 slightly overweight
27 to 30 moderate overweight
30 to 40 serious overweight (obese)
40 or more very serious overweight (extreme obesity)

This table is for people of 20 years and older. For children adapted versions are needed.

Maybe your weight is normal, but this does not mean that your fitness is normal. To know if you have a good condition, try the Cooper test.

Losing weight

Overweight is a major problem for many people. Losing weight is often an even bigger problem. There are hundreds of ways to lose weight, sometimes by using special preparations or drugs, often by following some very strange diets. A very simple way to lose weight is: eat less. But how is it done?

The trick is that you eat when you are hungry, but stop immediately if you feel satisfied and have enough energy to keep going. Do not eat more because the rest is unnecessary and that makes you fat. Consider the following “hunger scale” where different levels of hunger are ranked on a scale of 0 to 10. Eat a light meal if you’re level 3, or a snack (piece of fruit) when you’re at level 4, but stop immediately if you have reached level 5. With this method to can avoid overeating and it can help to get back to an optimal weight.

The Hunger Scale

0   Completely empty. Faints from hunger. Dizzy. Can hardly move. Weakness. Empty stomach.
1   Famished. Almost no energy. Feeling irritated. Headache.
2   Very hungry. Little energy. A bit irritated. Craving to eat.
3   Moderately hungry. Your stomach growls. Empty feeling in your stomach. Hungry enough to eat a whole meal. You feel a bit “slow” or lazy.
4   A little appetite. The stomach is not full. You don’t feel fulfilled. You need a snack or light meal.

Satisfied. Comfortable. Easy. Not really need to eat more. Sufficient energy.

6   Fairly full. Not much space in your stomach. You could eat a few bites, but it’s not really necessary.
7   Full. You feel the pressure in your stomach from eating. Body and clothes feel a little uncomfortable.

Clearly eaten too much. Filled. Too full. You feel pressure on your belt or clothing.

9   Feeling like after a great Christmas dinner. You need to loosen your belt. Heaviness. Sleepy.
10   Overfull. You cannot eat anymore. Can hardly move. Nauseous. Feeling of vomiting.

Perhaps, as a child, you were told to always finish what is on your plate. Now that is not what you should do. At Level 5, stop immediately, and what’s left on your plate is for the dog (of course only if the dog has not reached level 5).

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