Guide to lower body mass index

Body Mass Index

BMI stands for Body Mass Index. BMI evaluates the relationship between body weight and height. It is used to diagnose overweight and obesity. It is used in population studies by doctors, physicians and others.

How BMI is calculated

BMI is derived by a simple maths formula which was devised by a Belgian mathematician Lambert Adolphe Quetelet in 1830.

It aims to estimate whether a person has healthy weight by dividing their weight (kg)  from their height in meters squared. 

Hence BMI= Weight/(height×height)

A BMI of between 18.5 and 24.99 is considered healthy but some people are with other BMIs. 

      

BMI is not perfect means to know about obesity. Muscles and bones are denser than fat so an athelete or muscular person having high BMI, may not have too much fat.

So there is also an alternate way to calculate BMI or measuring fat is using waist to height ratio.

The criteria is acceptable around the world. The specifications to diagnose BMI are:

• A BMI of 18.49 or below means a person is underweight.

• A BMI between 18.5 and 24.99 means the person is of normal weight.

• A BMI between 25 and 29.99 means they are overweight. 

• A BMI of more than 30 means a person is obese.

Health risks related to BMI

• People with a BMI of 30 or above have a higher risk to have such diseases like high blood pressure, type 2 diabetes, high cholestrol, cancer and obesity.
• People who have BMI under 18.5 can be suffered with some  diseases like malnutrition, anaemia, oestroporosis and many nutrient deficiency related diseases. These are also be a sign of harmonal, digestive or other problems.

The specifications about BMI fat distribution varies among individuals. They are not equal for male, female, children.

• The standard BMI threshold of 29.9 for male.
• The standard BMI cut off point for women os 24.99
• Measuring BMI  in children and teens is slightly different. Girls and boys develop at different amounts of body fat. Thats why age and sex has to be consider while measuring BMI.

Doctors and physicians do not categorise children by healthy weight because 

1. They change with each month of age.

2. Male and female body type change at different rate.

3. They change as the child grows taller.

How to lower BMI through diet

Healthy diet plans along with exercise can be enable to lower the BP. They are as follows:

1. Calories Consumption:  

Eat few calories than you burn in a day will prevent to consume excess fat to lower BMI.

2. Fruits and vegetables:  

Adding 5 servings of fruits and vegetables a day to your diet for nutrition which are low in calories.

3. Whole frain replacement:  High sugar foods and sugar drinks such as chocolate and pastries, cold drinks should be avoided.

         Replace starchy foods as bread, flour and rice with whole grains foods which are less processed and contain more fiber and nutrients.

4.  Increase fiber intake:  Increase the consumption of fiber in your daily meal. It will not only give you energy but also regulate the body's system. This can also speed up your weight loss. Wheat and oatmeal are good fiber sources.

5. Follow keto diet plan:

Add protein and cut carbohydrates because protein provides less calories per gram than carbohydrates and fats. Eggs, beans and cheese are good choices to have.

Conclusion:

BMI is very useful to have a general idea about person's health. However it is not precise about height and weight risks for an individual. But we can be careful about our health according to BMI.