BMI stands for Body Mass Index. It is an indirect measure of body fat based on height and weight that applies to adult men and women. it actually measures excess weight rather than excess body fat. Factors such as age, sex, and muscle mass can influence the relationship between BMI and body fat.
What is Body Mass Index (BMI)?
BMI is a measure of adult men's and women's body fat based on their height and weight. A high BMI indicated a high amount of body fat. BMI helps to categorize the human body based on the weight in proportion to height, in which certain categories may have an increased risk of certain health problems. However, BMI does not diagnose the health of an individual. A BMI of between 18.5 and 24.9 is considered ideal..
BMI Formula
The formula used for calculating BMI is:
weight (kg) / height (m)² or weight (lb) / height (in)² x 703
Classification of BMI
BMI in adults is classified into the following categories:
- Less than 18.5: Underweight
- 18.5 to 24.9: Healthy weight
- 25 to 29.9: Overweight but not obese
- 30 to 34.9: Obese class I
- 35 to 39.9: Obese class II
- 40 or greater: Obese class III
Ideal Body Weight Formula
The formula to calculate ideal body weight is:
Men: Ideal Body Weight (kg) = [Height (cm) - 100] - ([Height (cm) - 100] x 10%)
Women: Ideal Body Weight (kg) = [Height (cm) - 100] + ([Height (cm) - 100] x 15%)
What are the factors that might disturb your BMI?
- Junk foods (empty calories) and sugar (sugary drinks and snacks) can affect your BMI as much as possible because they are the major contributor to a high BMI and obesity.
- A sedentary lifestyle with less physical activity is one of the important reasons behind the cause of high BMI.
- Sleep deprivation, daytime sleeping, stress, and late-night dinner are some of the factors that might negatively affect your BMI.
- Disturbed digestion is another major reason behind unhealthy BMI specifically low BMI. If you have a low BMI, then taking a small piece of ginger with a pinch of Himalayan salt can help to normalize digestion.
What are the ways to improve the BMI?
- To reduce your BMI, you need to consume fewer calories than you burn. You can start by lowering your calories by 500 each day, which can result in about a pound of weight loss per week.
- Incorporate real foods; adding healthy fruits and vegetables in at least 5 portions per day is optimal for your health and well-being.
- Aerobic exercises such as brisk walking, swimming, running, or cycling are cardiovascular conditioning activity helps to improve BMI.
- If your BMI is below normal, then include healthy grains and nuts in your daily meals to build a healthy layer of body fat
- Strength training helps reduce body fat and increase muscle mass. High-Intensity training is another effective way to burn calories and reduce BMI.
Complications of high BMI
High BMI can lead to health risks such as heart disease, stroke, type 2 diabetes, high blood pressure, sleep apnea and other breathing problems, gallbladder disease, fatty liver disease, high cholesterol, chronic lower back pain, arthritis, and osteoarthritis. It is important to maintain a healthy weight to avoid these complications.
Body mass index calculator BMI
You need to enter your gender, body weight, height, and corresponding units then press calculate BMI. You are provided with your BMI, BMI classification (whether your weight is normal, obese, or overweight), and what should be your ideal body weight range.
Underweight
Being underweight may weaken your immune system and increase your risk of osteoporosis. To improve your weight, eat healthy by choosing a variety of nutrient-rich foods, such as fruits, vegetables, and whole grains, and energy-dense foods like olive oil, nuts, and dried fruits.
Additionally, you can take healthy snacks in between your meal. Some healthy snacks are whole-grain crackers and nuts that increase calories. Strength training exercises can promote lean muscle development and gaining weight in a healthy way.
Consult your doctor to achieve a healthier weight or to address unexpected weight loss.
Normal BMI
Congratulations! You are at a healthy weight; it reduces your risk of serious health conditions such as high blood pressure, heart disease, stroke, and diabetes.
To maintain your healthy weight; be healthy eating choose a variety of nutrient-rich foods, such as fruits, vegetables, whole grains,, and small amounts of energy-dense foods like olive oil, nuts, and dried fruits, and exercise for 30 to 60 minutes of moderately intense activity daily.
Overweight and Obese
Keep in mind, the benefits of a healthy weight; such as reduced risk of heart disease, stroke, and diabetes, increased energy, and improved mental alertness.
From now give up your unhealthy eating habits and strongly adhere to healthy eating by choosing a variety of nutrient-rich foods, such as fruits, vegetables, and whole grains mostly rich in fiber. Start medium to intensive exercising for 30 to 60 minutes per day most days a week.
Consult your doctor for the best weight-loss approach specifically for you. Set an achievable goal and try achieving it, after achieving fix another stronger goal and work for it, and so on.