BMI is a measure of body fat based on height and weight that applies to adult men and women.
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BMI
The Indication for BMI Range
| BMI Range | Category |
|---|---|
| Less than 16.5 | Severely Underweight |
| 16.5 – 18.5 | Underweight |
| 18.5 – 25 | Normal |
| 25 – 30 | Overweight |
| 30+ | Obese |
BMI Chart
Your Body Mass Index Explained
If your BMI is below 18.5: It’s important to know that being underweight can affect a person’s health condition as well as being overweight. With this in mind, you should consult your physician or health care provider, discuss the possible reasons for your BMI rate and request related information.
If your BMI is between 18.5-24.9: This is within normal range and considered ‘healthy’ – the risk of serious health issues are reduced. It could also mean you’re healthier than you realise.
If your BMI is between 25-29.9: You are considered to be overweight. Being overweight increases your chances of developing cardiovascular disease. It is advisable you see your doctor for a consultation to discuss weight loss and receive the necessary medical advice..
If your BMI is above 30: This means an individual is obese. Obesity increases the risk of high blood pressure, cardiovascular disease, breathing problems, Type 2 diabetes and much more.
Therefore, it is very important you take the time to see your medical advisor. With such a high BMI, you will need to take the time to think seriously about making drastic and immediate changes in your life. Subject to your doctor’s advice, these changes will include but not limited to the foods you eat and following a strict exercise program. Never forget, you can make healthy choices and benefit from them no matter your weight or age.
Overweight BMI
If you are overweight, you may get a referral to a management service for your weight. This service can be helpful as most people understand achieving a healthy weight can be difficult when trying to go at it alone. The service will guide you through a weight loss plan right for you and your activity level.
The pedometer program comes recommended to lower the BMI. However, most of your efforts will come from what you eat- they don’t say you are what you eat for no reason! If you know your way around the kitchen, preparing your own meals may prove to have the best results.
If not, this may be a fun way to learn how to cook great tasting, healthy meals and lower your body mass index at the same time. Lowering your BMI means avoiding fast foods and frozen meals as they are not your friends. They will not help you to achieve your health or weight loss goals as much as fresh fruits and vegetables.
Underweight BMI
According to the American Academy of Family Physicians, being underweight puts you at risk for impaired health. Unfortunately, you can expect to lose hair, have delicate bones, develop anaemia or a weak immune system. In children, an unhealthy BMI suggests slow development and growth.
To avoid the consequences of a low BMI, you will need to gain weight in a healthy manner. Consult your doctor for options who will have access to information on caloric intake, exercises and possibly, advise you on which supplements to take to help you gain weight the right way.
Raise the Calorie Bar
Weight gain will require you add extra calories to your meals each day to gain weight, but more importantly, you will want to make sure you are gaining lean body weight. For example, by increasing your daily intake by 500 calories a day, you should gain a pound a week.
To get the desired weight, snack on healthy food such as nuts, fruits, yoghurt, peanut butter, seeds, products made with soy, poultry, vegetables and legumes. Don’t forget vegetable oils, whole grains, hummus, eggs and other nutrient-dense foods.
Muscle-strengthening Exercises
When exercising, you don’t want to gain body fat only, you will want to gain lean muscle thus consider resistance exercise such as weightlifting as it uses a lot of the major muscle groups. Remember, weightlifting doesn’t automatically mean deadlifting 300 pounds, but you do want to challenge yourself.
Ladies, don’t worry about bulking up. Men and women are built differently so results won’t be the same. Performing resistance training workouts twice a week or more will allow you to strengthen your abs, legs and back muscles.
Be consistent, however, rotate your sessions so you are paying attention to the different muscle groups. For instance, Mondays could be the days for back and shoulders. Reserve Tuesday for chest and arms and rest on Hump Day.
Go back at it on Thursday and work those abs and legs. On Friday, start the routine over again. When you see these muscles get bigger, you’ll gain weight.
What are the Benefits of a Healthy Weight?
Overall, being at a healthy weight helps to ensure your healthiness. It doesn’t guarantee it, but it helps tremendously to control many avoidable medical conditions.
Being overweight puts you at a disadvantage. In fact, something more to think about is that by being overweight you’re at a higher risk for certain types of cancers as a person.
The benefits of a healthy weight are life-changing and knowing you could live a longer and healthier life just by being at the right BMI is truly a motivator on its own.