Everything You Need to Know About BMI
Understanding BMI Everyone around you is talking about BMI and the importance of maintaining a perfect BMI. It has become a hot topic on socials and television networks. The chances are that you are aware that BMI is related to weight. However, you might not know everything you need to know about BMI. You might also not know why you should start taking it seriously. This ultimate article on all things BMI will help you learn more about BMI, how to do the math, and the healthy ranges. Keep reading to discover more now! What Exactly is BMI? Also known as, body mass index, BMI refers to a measure of body weight. Medical practitioners use this measure to identify overweight, underweight, and obese individuals. BMI has become increasingly popular as the country struggles with increasing obese cases. According to CDC, at least a third of adults in the US alone are obese. The country has been spending more than $200 billion each year to counter obesity Although the measurement has been facing several criticisms, it is safe to say that BMI increases an individual’s risk for various diseases. That is why CDC has warned people against using measurement to diagnose diseases and body fat. Instead, the Centers for Disease Control and Prevention encourages physicians to conduct more tests, including high cholesterol tests and high blood pressure tests. Recent data from CDC suggests that more than 90.3 million Americans are obese2. The studies go ahead to reveal that obese cases are more in Non-Hispanic, Hispanic, non-Hispanic Asian people, and Caucasians. Obese cases have been increasing among middle-aged adults and older adults. Obese cases are not prevalent in young adults between 20 to 39 years. When it comes to the region, the cases are prevalent in the south followed by the West and Northeast. Understanding the BMI Chart The BMI chart should tell you if you are within the healthy range according to your height. A formula is used to calculate Body Mass Index, which is kg/m2. The Kg represents your weight while M2 is your height. A BMI of less than 18.5 indicates that you are underweight, while a BMI of about 18.5 to 24.9 represents a healthy weight. You are overweight if your BMI ranges from 25.0 to 29.9. A BMI of more than 30 indicates obesity. Although the consensus is that thinner people are more beautiful than plump individuals are, the reality is that this belief is flawed. You might not be healthy simply because you are underweight and thin. It is vital to maintain a healthy BMI whether you are underweight, obese, or overweight. To do this, you should start by identifying your BMI. Start working on your BMI to achieve the healthy range early on to avoid health complications. How to Achieve a Healthy BMI If You are Underweight? Underweight individuals are at a greater risk of developing health complications, including a compromised immune system. It is vital to work hard and achieve a healthy range if you are underweight. Here are some of the things you can do: · Avoid Junk Physicians encourage underweight individuals to eat more. However, this does not mean you should start eating junk. Junk food is harmful to both overweight and underweight people. The best thing you can do is to increase your intake of healthy food. Talk to a nutritionist to create an appropriate diet plan. Read our article on Nutrition Although most people believe that exercise is meant for losing weight, the truth is that you can work out to achieve a healthy BMI. All you need to do is to come up with a realistic regimen to increase strength and stamina. Focus on building your muscles while staying fit. Combine it with a proper diet plan and you are good to go. However, you should not overwork your beautiful body. · Drink More Fluids It is advisable to drink fluids before meals, especially it will blunt your appetite. Drink high calories drinks if you decide to drink before meals. If you prefer to drink beverages after meals, it is advisable to do it thirty minutes after the meal. Drinking while eating is not a wise idea since it might fill you up quickly. How to Achieve a Healthy Range if You are Overweight? Being overweight can lead to various health and psychological problems. It is vital to losing some weight to avoid the judging eyes and health complications that come with being overweight. Here are some of the things you can do to lose weight: · Change Your Lifestyle One of the reasons why people become quickly is their redundant lifestyle. Making positive lifestyle changes is the first thing you can do to achieve a perfect BMI. Start by cutting down your intake of processed food and add more fruits and vegetables to your diet. It would be best to keep track of your calories by taking advantage of online applications. · Exercise Moving your beautiful body can help you lose weight more quickly. When working out, focus on lifting weights to burn more calories. Weight lifting will also improve your metabolism, which comes with abnormal weight gain. Working out three to four times a week is enough. However, you need to talk with your primary care provider before creating a workout regimen. Remember to enlist the help of a professional trainer if you are new to the gym. Cardio workouts, including running, cycling, swimming, and jogging can also help you shed weight. Combine the two workouts for quicker results. · Start Your Day With a Protein Breakfast Stating your day with a high-protein breakfast will help reduce cravings and the intake of calories during the day. BMI and Health Recent studies suggest individuals with a higher BMI have a high chance of developing health complications and low chances for survival. Although more studies are being conducted to determine the relationship between BMI and health, it is safe to say that it is associated with Type 2 diabetes, heart disease, sleep apnea, arthritis, cancer, depression, gallbladder disease, and nonalcoholic fatty liver disease At the same time, some studies suggest that a higher BMI can have a protective effect on individuals who have chronic conditions, including heart disease and cancer. The studies suggest that the extra weight covers the lost weight during the illness in a phenomenon known as the obesity paradox. Sources 1. https://www.cdc.gov/obesity/data/adult.html 2. https://jamanetwork.com/journals/jama/fullarticle/2676543 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042702/ 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508245/ 5. https://www.ncbi.nlm.nih.gov/pubmed/1756346 Disclaimer: As a service to our readers, Save On Sneaks provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice. The advice given on this website does not constitute or replaces medical advice. Please consult with a doctor before starting any exercise or nutrition plan.