A guide to BMI and why it is important

Knowing Your Body Mass Index and Its Significance for Your Health:
Many people use the Body Mass Index (BMI), a straightforward and simple tool, to figure
out whether their weight is appropriate for their height. What does your number actually
means though, and how accurate is it?
We’ll go over how BMI functions, how to calculate it, why it matters, and potential
shortcomings in this blog.

What is BMI
According to NIH National Heart, Lung and Blood institute in the United States,
BMI is a measure of body fat based on height and weight that applies
to adult men and women. Your BMI is just one piece of puzzle. It’s based on height and
weight but does not take into account your muscle mass bone density or body
composition. Your healthcare provider will consider whether you BMI is too high or too
low for you.

Formula to measure your BMI

BMI is a measure of body fat based on height and weight and is defined as the body
mass (in kilograms) divided by the square of the body height (in meters) and expressed
in units of kg/m².

BMI = weight (kg) ÷ height² (m²)

Here are other ways to determine whether you are carrying too much body fat besides
your BMI. The circumference of your waist can also be measured. The amount of
visceral fat surrounding your organs is correlated with the amount of excess weight
around your abdomen.

BMI category
These calculations are just for adults and cannot be applied to children.

Why it is important to know your BMI?

Doctors and healthcare professionals use BMI to check your weight related health
risks, monitor changes over time, and help you get the healthy weight goals.
If your BMI results shows that you are under weight, that indicates that you have
nutritional deficiencies, hormonal imbalance, and weak immune system. Your
healthcare provider will guide you through and instruct you to achieve your healthy
goals.

While on the other hand-side a high BMI shows that you have have high chances of
developing high blood pressure, heart disease, type 2 diabetes, and joint problems.

Lifestyle choices and BMI:

Unhealthy lifestyle choices Increase the health risks, such as consuming high-calorie,
low-nutrient foods and beverages and not exercising enough. When taking medication
for another illness, such as diabetes, depression, or high blood pressure, some patients
discover that their weight increases. Some people are not mindful when it comes to
eating, they are not mindful of what is going in their body, and they do not choose their
body fuel wisely. Overworking and responsibilities make them less conscious about
their health. Excessive work, lack of sleep and lack of nutrients lead to many health
issues.
The outcome of neglecting your eating habit and unhealthy lifestyle can lead to many
health issues.

How to maintain healthy weight if you are obese or overweight:

If you fall into overweight or obese category, then you must look into losing weight. If
you successfully gain a healthy weight, then you can improve your quality of life and
minimise risks of diseases. Here are some strategies you can follow to maintain your
health and achieve your weight goals:

Portion control:

An efficient method to make sure you are consuming the correct kinds and quantities of
meals is to concentrate on eating a balanced diet that includes a variety of proteins,
carbs, and healthy fats is portion control. You don’t have to count or record calories
once you master portion control, you eat in moderation and achieve your health goals.
Cut out empty calories.

Empty calories are the foods that don’t have any nutritional value. Usually, your body
has no choice but to store these calories as fat. For example, foods like cookies and cake
contain an excess of fat and sugar, without any of the vitamins, minerals or fibre that your
body needs. Empty calories can also be found in foods that seem healthy, like whole wheat bread and
yoghurt.

It’s important to check nutrition labels and if you see added sugar, choose an alternative. To avoid empty calories, stick to whole foods including vegetables, fruits, whole grains and lean proteins. These foods will give you the fat and natural sugar you need, without the extra calories that your body will store as weight gain. When you buy anything look at traffic light system which can help you decide what to buy best for your goals.

Physical activity:

While calorie restriction is the most efficient way to lose weight, exercise can help keep the weight off your back. Every week, try to get in at least 150 minutes of moderate exercise or 75 minutes of strenuous activity. This can be divided into weekly chunks and completed in 10-minute bursts.

Every minute matters. Keep an eye on your breath to ensure you are hitting moderate or vigorous levels. You are engaging in moderate exercise if you are able to speak but not sing. You are engaging in severe activity if you can speak a few words but not carry on a conversation.

What if you’re BMI states you are under weight?

If you fall into underweight category, you should speak to your GP or health care provider. Also keep these points in your mind to gain healthy weight:
• Eat smaller meals more frequently and add healthy snacks in between.
• add extra calories to your meals with cheese, nuts, and seeds.
• have high calorie drinks in between meals, like milkshakes
• have a balanced diet, choosing from a variety of food groups, such as fruit and vegetables, starchy carbohydrates, dairy, and alternatives
• include protein to your meals with beans, pulses, fish, eggs, and lean meat
• have easy to make snacks, like yoghurt or rice pudding
• build muscle with strength Additionally, exercise can increase your hunger.

Conclusion:

Knowing your BMI is incredibly important. This can be your first step to become healthy and
enjoy your life more. BMI isn’t perfect, but it’s still a widely used tool for tracking general
health. Use it wisely, always focusing on long-term health rather than just numbers.