The body mass index (BMI) or Quetelet index is an attempt to quantify the amount of tissue mass (muscle, fat, and bone) in your body, and then categorize you as underweight, normal weight, overweight, or obese based on that value.
How do you calculate BMI ?
Your BMI is calculated as: Your body weight (in kilo grams) / [your height (meters)] ^2
What does your BMI translate into ?
A BMI of under 18.5 is considered to be an individual who is deficient. A BMI of 18.5 – 24 is a normal category, while a score of 24-30 puts you in the over weight tab. Anything over 30 is considered Obese. As per international standards, Obese is further classified into
- Obese First Degree – A BMI score of 30-35
- Obese Second Degree – A BMI Score of 35-40
- Obese Third Degree – A BMI Score of > 40
Does a higher BMI mean a riskier life style?
It has been proved through studies that BMI and heart disease have a cause-and-effect connection, not just a link. Increased BMI is also connected to 24 cardio-metabolic traits related to heart diseases, possibly due to increased blood pressure and stress on the heart organ. A high BMI, as per research across countries, has been linked to :
- Heart failure
- High cholesterol
- Metabolic syndrome (a precursor to diabetes)
- Type 2 diabetes
- Coronary artery disease
- Breathing Issues
- Higher risk for death
Why is it important to know your BMI?
Knowing your BMI is important, because this means that targeting an optimal BMI through various strategies will reduce the risk of having heart failure.
How do I reduce BMI?
Changing your food intake to healthy, natural foods and incorporating different types of exercise can support healthy weight loss. Cutting out sugars is one of the best things you can do for weight loss and trying to lower your BMI. Plan and adopt an eating style is high in fiber and antioxidants. This will be beneficial for helping to keep you feeling full and provide your body with important nutrients. Your plan should focus on eating a lot of fruits, vegetables, grains, legumes, nuts, olive oil.
The best way to lower your BMI, eating a healthy diet should be combined with an exercise program. Adopt exercises which burn a high amount of calories. Exercise regularly at lower to moderate intensities so that your body can burn fat efficiently. There is no doubt that exercising is important and doing a variety of moderate, vigorous and resistance training can provide maximum benefit for boosting metabolism and preserving lean muscle mass.