Weight Loss

BODY MASS INDEX (BMI)

Although weight alone is a fair indicator as to whether a person is overweight, the most widely used clinical indicator is the Body Mass Index (BMI). BMI is calculated from your height and weight and is a useful measure of overweight and obesity.

BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. It allows for natural variations in body shape, giving a healthy weight range for a particular height.

The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Although BMI can be used for most men and women, it does have some limits as it may overestimate body fat in athletes or others who have a muscular build or underestimate body fat in older people and others who may have lost muscle.

For assessing abdominal fat, the waist circumference should also be used.

Parents, please note that for children aged two and over, BMI centile is used. This is a measure of whether the child is a healthy weight for their height, age and sex.

How to calculate BMI?

The calculation divides the adult's weight in kilograms by their height in metres squared.

BMI= Weight (kg) / height2 (m)

Here is an example:

An individual weighs 160 pounds and is 5'7'' tall

Step 1. First convert lbs to kg by dividing weight in lb by 2.2

Example: 160 lb ÷ 2.2 = 72 kg

Step 2. Then convert height from inches to meters by height in inches x 2.54 and divide that by 100.

Example: 67” x 2.54 = 170

170 ÷ 100 = 1.70 meters

Step 3. Work out your BMI divide weight in kilograms (kg) by  height in metres (m), then divide the answer by height again

For example:  72kg / 1.70 = 42.35 / 1.7 = 24.9 (BMI)

Meaning of the BMI value

For most adults an ideal BMI range is between 20 - 24.9

Below 20 is underweight

20 - 24.9 is normal

25 - 29.9 is overweight

30 - 39.9 is obese

40 or more is very obese

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TOP TIPS FOR HEALTHY WEIGHT LOSS

• • Set A Goal. Identify your ideal weight and set up a plan to start reaching your goal.

  • Get Support. It’s hard to lose weight alone. Tell your friends and family what you are doing. Ask their support, join a weight loss group.

  • Plan Your Meals. You need balanced meals on regular intervals to make sure that our body functions effectively. Make sure you eat breakfast, lunch and dinner. Starving does not work as your body will counter-act and start storing fat! Balance your diet by eating unprocessed foods with plenty of healthy vegetables and proteins, cutting off sugar, white flower and excess fats off your meals.

  • Prepare For The Pitfalls. We all have weak moments, especially when busy and tired. It is in those moments when the temptation can overcome willpower. Accept that you will have weak moments, prepare for them and have a plan of action so that you do not find yourself off guard. For instance, if you find yourself raiding the fridge when you come home late, make sure you carry healthy portable food which you can have on the way home from work.

  • Stay Well Hydrated. Drink plenty of water. Eight glassed per day is the bare minimum. Get into a habit for carrying a refillable water bottle with you and start your morning with a glass of water. We often confuse thirst for hunger, so ensure you stay well hydrated throughout the day.

  • Walk the Walk. If running is not your thing and getting fit seems hard to begin with, then walk! You burn off calories when you walk and will start getting fitter.

  • Sleep. Your body needs sufficient rest in order to burn fat efficiently. If you believe that staying up all hours will help, then you are mistaken. Sleep deprivation impacts the body’s ability to function as designed, so make sure you are well rested.

WHY IS WAIST SIZE IMPORTANT?

BMI is a good starting point, but you should also measure your waist. Your waist size indicates the amount of abdominal fat that you have. People who carry too much weight around their middle have a greater risk of developing coronary heart disease, high blood pressure, type 2 diabetes and cancer.

Measuring Your Waist

To measure your waist, follow these simple instructions:

Step 1. Find the bottom of your ribs and the top of you hips

Step 2. Breathe out naturally

Step 3. Wrap a tape measure around your waist midway between these points

Step 4. Check your measurement

Assessing Your Health Risk

 Your health is at risk if you waist size is:

more than 94 cm (37 inches) if you are a man

more than 80 cm (31.5 inches) if you are a woman

Your health is at high risk  if your waist size is:

more than 102 cm (40 inches) if you are a man

more than 88 cm (34.5 inches) if you are a woman

Please note that people of Asian backgrounds tend to have a higher proportion of body fat to muscle than the rest of the UK population and also tend to carry this fat around the middle. This leads to greater risk of developing health problems (source British Heart Foundation)

Your health is at high risk if your waist size is:

more than 90 cm (35.5 inches) if you are an Asian man

more than 80 cm (31.5 inches) if you are an Asian woman.