Body mass index (BMI) is a measure that uses your height and weight to determine if your weight is healthy. The BMI calculation divides an adult’s weight in kilograms by their height in meters squared. For example, a BMI of 25 means 25 kg/m2.
BMI takes into account natural variations in body shape and provides a healthy weight range for a given height. In addition to measuring your BMI, health professionals may consider other factors when assessing whether you are at a healthy weight. much denser than fat, so very muscular people like heavyweight boxers, lifters, and athletes can still be at a healthy weight despite their BMI being classified as obese. Your ethnic group can also affect your risk for some health conditions. South Asian adults may be at higher risk for some health conditions, including diabetes, with a BMI of 23, which is generally considered healthy.
BMI should not be used as a measure if you are pregnant. Contact your midwife or GP if you are concerned about your weight.
Below Is The Range For A Healthy Bmi For Women
- Underweight Is A BMof I Less Than 18.5
- Normal Weight Is A BMI Between 18.5 And 24.9
- Overweight Is A BMI Of 25 To 29.9
- Obesity Is A BMI Of 30 Or Greater
Set A Realistic Goal When Trying To Lower Your BMI
Reducing just 5 to 10% of your body weight can have significant health benefits. For some people, this means your BMI may still be in the overweight range, and that can be okay. “It is unrealistic and unnecessary that everyone with a BMI of 30 or above has a BMI in the normal range. The importance of BMI to health is not indicated by the number it represents.
In other words, it’s about whether you’re moving towards a healthier future. Your goal should be to lose a modest amount of weight and then reevaluate your progress. Accurately track your weight loss progress. Know where you are today – and where you were yesterday. Then pat yourself on the back.
Self-control is really important when it comes to weight management, He recommends tracking your food or calorie intake for a few days to understand what your eating habits are like. It may be the reality check you need to change your habits. Use whichever method you’re most comfortable with, whether it’s writing in a journal or using an app on your smartphone.
One study found that the more participants used a web app to track their eating habits over six months, the more weight they lost.
Know How Much You Need To Exercise
Just like tracking your food intake, You know what your physical activity level is.
(Climbing stairs counts!) Even if you’re not participating in a program, there are tons of apps available to you whether you’re using an Android or an iPhone, and fitness trackers to wear on your wrist.
Skip The Sugary Drinks
Sugary drinks like soda, juice, sweet tea, and sports drinks add extra calories with little or no nutritional value. People who regularly drink sugary drinks are more likely to be overweight. Choose mostly water or low-fat milk.
Regular physical activity burns calories and builds muscle, which helps you look and feel good and can keep you from losing weight. Walking the family dog, riding a bike to school, and doing other things that increase your daily activity level can make a difference. If you want to burn more calories, increase the intensity of your workout and add in some strength exercises to build muscle.
Reduce Screen Time
People who spend a lot of time in front of screens are more likely to be overweight. Set reasonable limits on the time you spend watching television, playing video games, and using computers, phones, and tablets outside of schoolwork. Turn off all screens at least an hour before bed to get enough sleep.
Respect The Portion Sizes
Large portions contain extra calories that can lead to weight gain. Choose smaller portions, especially when eating high-calorie snacks.
When eating out, try sharing an entre or saving half of your meal to take home. Eat 5 servings of fruits and vegetables daily. Fruits and vegetables are more than just vitamins and minerals. Fiber, which means it fills you up. And when you fill up on fruits and vegetables, you’re less likely to overeat.
Eat right to make sure your diet works for you
If you’re looking to lose weight, there’s no shortage of nutritional advice. Additionally, research shows that focusing on diet and exercise is the best combination for successful weight loss.
But because diets vary so much from person to person (your co-worker might swear by low-carb while it would make you uncomfortable), research suggests the quality of your food may be more important.
For example, one study found that foods like french fries, processed meat, red meat, and sugary drinks were linked to weight gain, while fruits, vegetables, whole grains, nuts, and yogurt were linked to weight loss.
Stay consistent even if you don’t see results right away
Even if the weight doesn’t seem to be dropping off fast enough, stay the course. Only through a consistent effort to eat right, exercise more, and maintain other healthy habits that affect weight (such as getting enough sleep) will the pounds shed permanently.
When to call a doctor
If your BMI is outside a healthy percentile, it’s time to call a professional. See your GP for advice on how to achieve a healthy body fat balance. You may need to consult a nutritionist. to achieve your health goals.
Health Consequences Of A High BMI
- High Blood Pressure
- High Cholesterol Levels
- Heart Disease
- Gallbladder Disease
- Sleep Apnea
- Chronic Inflammation And Pain
- Certain Types Of Cancer
- Mental Disorders Such As Anxiety And Depression
- Increased Risk Of Death
Take your health seriously to avoid future consequences.