A Complete Guide to Learn About BMI
You have probably heard people talking about BMI whenever you head to a gym or any fitness center. However, what is BMI and what does BMI indicate?
BMI is short for Body Mass Index. Although BMI does not actually calculate the fat content of the body, it is a measure of the body fat in relation to the bioelectrical impedance, skinfold thickness, etc. In case you are facing a higher BMI, it is important that you know how to lower your BMI effectively.
How to Calculate BMI
Calculating your BMI is very simple. First, you should measure your weight and height. Weight should be in kilograms, and height should be in meters. Then use the following equation to calculate your BMI:
Your weight divided by the square of your height.
If you're 100 kgs and your height is 2 meters, then your BMI will be 100/4 (square of 2 is 4), which is 25.
Using BMI to determine if you're obese
Body Mass Index has been used for years to determine obesity and other weight issues. It is an easy way to determine whether you are within the normal weight range because you only need to know your height and weight. This is how you can use BMI to tell whether you are overweight or underweight.
People having BMI less than 18.5 are claimed to be underweight
BMI between 18.5 to 24.9 is considered to be normal, or in other words healthy
BMI between 25 to 29.9 is considered to be overweight
BMI greater than 30 is considered to be obese, and one must know how to reduce BMI for a healthier life
If you are overweight or obese, you might stand a chance of chronic heart disease or similar afflictions. However, BMI numbers are not meant to be taken literally you should take your genes, bodily composition, and activities into consideration first.
Suggestions for Reducing BMI
BMI gives an estimate of whether you are within the normal weight range or not. If you are overweight, It is essential that you learn how to reduce BMI in order to stay away from future health risks caused by obesity. The following tips might be able to help you:
Monitoring your BMI and obtaining an accurate reading
It is essential that you monitor your weight and get an accurate BMI count regularly, and you can do so by using the BMI calculators available online. You can also use the Hamwi formula to check whether your weight is within the healthy range. The Hamwi formula suggests that the ideal weight of a 5 feet man and 5 feet woman is 106 pounds and 100 pounds, respectively. For each extra inch above 5 feet, the ideal weight goes up by 6 pounds for men and 5 pounds for women. You can also measure the circumference of your waist in order to keep track of your weight.
Shed some pounds!
It is important that you take the initiative to lose weight in order to maintain an ideal BMI. Take up endeavors like exercising and following a healthy diet, and you will be able to maintain a healthy BMI. You also need to keep track of the number of calories you are taking in each day and the amount you are losing through physical exercise. Controlling your daily intake is one of the easiest ways to lose weight.
Always keep yourself hydrated!
It is crucial to keep hydrated all the time! Remember, if you are feeling thirsty, your body is already dehydrated. Drinking water before meals also makes you feel fuller and you will eat less during mealtime. If you do not like drinking plain water, you can always drink tea, milk or soymilk. Stay away from soda or juices because they carry much more sugar than you think they do. Staying hydrated is one of the simplest ways to keep your BMI in check.
You are what you eat
It is important that you follow a healthy meal plan in order to maintain a healthy BMI. For each meal, you should include carbohydrates, proteins, and veggies. You can also add healthy snacks such as nuts, popcorn, and cheese to your diet. Additionally, you can choose healthier alternatives, such as choosing vinegarette over Italian or Ranch dressing for your salad.
Maintaining the perfect BMI is challenging - it requires constant effort. However, making healthy choices in life will pay off eventually. You will feel happier, more energetic and more motivated during the day. We hope this guide on BMI has helped you on your way towards a healthier life!