What is BMI?
BMI is a quick, reliable, and easy screening measure used to assess a person’s weight relative to their height.
From the CDC:
- BMI is a calculated measure of a person's body weight (in kilograms) divided by the square of their height (in meters).
BMI = weight (kg) / height (m)^2
- BMI does not distinguish between fat, muscle, and bone mass. These all influence a person's weight.
BMI Ranges
BMIs are often grouped into categories. For example, a BMI in the obesity category often indicates excess weight for height.
You can use these calculators to find your own BMI:
https://www.cdc.gov/bmi/adult-calculator/index.html
https://www.cdc.gov/bmi/child-teen-calculator/index.html
In America:
- Nearly 1 in 3 adults (30.7%) are overweight.
- More than 2 in 5 adults (42.4%) have obesity (including severe obesity).
- About 1 in 11 adults (9.2%) have severe obesity.
- About 1 in 6 children and adolescents ages 2 to 19 (16.1%) are overweight.
- Almost 1 in 5 children and adolescents ages 2 to 19 (19.3%) have obesity.
BMI Is Not the Same for Everyone
- BMI trends are generalized across populations
- The BMI that is best for you may not be the same as what is best for others
- Speak to your doctor about what is best for you
- For example, a study found that the risk of developing diabetes is equivalent at different BMI values across different races
Health Problems
High BMI and obesity increase the risk for many dangerous and chronic health problems, such as:
- Type 2 diabetes
- High blood pressure
- Heart disease
- Stroke
- Liver disease
- Kidney disease
- Breathing problems
- Various cancers
Higher BMI and obesity were also associated with higher all-cause mortality in an analysis of 10 million patients from Asia, Australia, New Zealand, Europe, and the US.
Diet
As fitness gurus always say, “Abs are made in the kitchen.” A healthy and nutritious diet is one of the most important ways to lose weight, lower your BMI, and stay overall healthier.
Eat more:
- Fruit, vegetables, lean meats/meat alternatives, and whole grains
Cut down on:
- Red meat, sugary and fatty food, and sugary drinks like soda.
See our Diet Guide page and our Helpful Links page to learn more about different healthy diets you could implement!
The recommended daily calorie intake is 2000 a day for women and 2500 for men. Being in a calorie deficit below these amounts will also help aid weight loss. The best way to approach this is to track the amount of calories you consume for each meal, using a written food diary or a calorie tracking app.
Exercise
You’ve heard it since childhood, but regular physical activity is truly one of the most important effectors of overall health, including weight loss. Changing a sedentary lifestyle is difficult but has incredibly wide ranging benefits for quality of life and mental health.
This doesn’t necessarily mean you need to go out and get a gym membership:
- Getting at least 30 minutes of moderate regular physical activity is truly one of the most important effectors of overall health, including weight loss. cardiovascular health and burn calories.
- If you enjoy weight training, that is also a great way of burning fat, as building muscle burns calories.
The key is to make a consistent exercise schedule and stick to it long-term. See our Exercise Guide page and our Helpful Links page for more information!
Stay Consistent
Consistency is king. After you change your diet and exercise, you may not feel like you are seeing changes or effects for days, weeks, or even months. This may make you feel discouraged and want to quit as a result. Do not worry! This is a lifelong journey and the effects will be long term and far-reaching; remind yourself of the future benefits you are working towards. If it were an easy task, 40% of America wouldn’t be obese!
- Stick to your plan
- Stay disciplined
- Set realistic goals to manage expectations
Think of all the New Year’s resolutions people say that they will accomplish “this year” and how over 80% of those fail before January is even over. Just saying “I will change my entire diet by next month” or “I will lose 10 pounds by next month” really is not effective, and will stress you out and make it very easy to fall out of your goal.
Instead, additionally set smaller goals that are measurably achievable to work towards that larger goal.
For diet, these could be goals like:
- “I will start cutting soda out this week”
- “I will eat out 3 times this week instead of 5”
- “I will not buy snacks this week at the grocery store”
For exercise, these could be goals like:
- “I will get 10,000 steps 4 days this week”
- “Starting this week, I’ll go to the gym every Monday and Wednesday night at 7 PM”
- “I will walk my dog for 15 more minutes than normal each day this week”
