What is BMI Index?

BMI stands for Body Mass Index, which is a measure of body fat based on an individual’s height and weight. It is calculated by dividing a person’s weight in kilograms by their height in meters squared (BMI = kg/m²). The resulting number is then used to categorize the person as underweight, normal weight, overweight, or obese, based on standard ranges established by the World Health Organization (WHO).

While BMI is a useful screening tool, it does have limitations. For example, it doesn’t take into account an individual’s muscle mass, bone density, or body composition, so it may not be accurate for athletes or people with a lot of muscle. Additionally, it doesn’t account for differences in body fat distribution, which can be an important factor in determining overall health risks. Despite these limitations, BMI remains a widely used measure of body fat due to its simplicity and low cost.

BMI Categories

BMI categories are as follows:

• Underweight: 18.5
• Normal weight: 18.5 and 24.9 (BMI between)
• Overweight: 25 and 29.9 (BMI between)
• Obesity (class I): 30 and 34.9 (BMI between)
• Obesity (class II): 35 and 39.9 (BMI between)
• Extreme obesity (class III): BMI of 40 or higher

It’s important to note that BMI is just one measure of body fat and doesn’t take into account factors such as muscle mass, bone density, or body composition. Therefore, someone with a high BMI can have a healthy body fat percentage if they have a lot of muscle mass, for example. Conversely, someone with a normal BMI may have a higher body fat percentage if they have little muscle mass and carry excess weight as fat.

How to Maintain Normal BMI?

Maintaining a normal BMI requires a combination of healthy eating habits and regular physical activity. Here are a few tips to help you maintain a healthy BMI:

Eat a healthy diet: Eat a balanced diet with lots of fruits, leafy vegetables, whole grains, lean protein, and healthy fats. Avoid foods high in Fat, sugar, and processed ingredients.

Watch portion sizes: Control your portion sizes and avoid overeating.

Stay hydrated: Drink 3 to 4 liters of water throughout the day to enough hydrated and avoid overeating.

Exercise regularly: Engage in regular physical activity, such as walking, running, swimming, or cycling. Try for at least 30 to 40 minutes of medium to high-intensity of exercise 4 to 5 days a week.

Reduce sedentary behavior: Limit the time you spend sitting, whether it’s at work or in front of the TV. Take regular intervals to move around.

Get enough sleep: Aim to get 7-8 hours of sleep per night, as sleep deprivation can disrupt hormones that control hunger and metabolism.

Manage stress: Manage stress through meditation, yoga, or other relaxation techniques.

Remember that maintaining a healthy weight is a long-term goal that requires commitment and consistency. Make healthy habits a part of your lifestyle, and you will be more likely to achieve and maintain a healthy BMI.