Don’t be intimidated by the number crunching — there are loads of online calculators that will generate your BMI when you put in your stats. (2) The resulting number can help you determine whether you’re at a healthy weight. Here’s what your number means:
Less than 18.5 = underweight18.5 to 24.9 = normal weight25 to 29.9 = overweight30 or higher = obese
BMI has long been a popular tool for measuring body fat because it’s easy to use and doesn’t require any fancy equipment to calculate. There’s a downside to that simplicity, though: It sometimes delivers an oversimplified picture of your health (more on that later). According to this measure, more than one-third of American adults is considered obese, notes the Centers for Disease Control and Prevention. But as the Centers for Disease Control and Prevention (CDC) notes, there are a few differences among certain demographics when it comes to body fat. (3)
Women usually have more body fat than men. According to the AARP, women should aim for 20 to 21 percent body fat, while men should have between 13 and 17 percent. (4)Black people usually have less body fat than white people, and Asians typically have more than white people.Older people generally have more body fat than younger people.Athletes usually have less than nonathletes.
BMI tends to be problematic among older people, Jaelin says. According to one study, BMI isn’t as useful in older adults because it doesn’t account for the fact that many people get shorter as they age, which can lead to underestimated fat levels. (5) BMI also can underestimate fatness among seniors because as people age, fat mass usually replaces fat-free mass (muscle). So while an older adult may clock a normal BMI, he or she could have a high body fat percentage. The researchers call this “normal-weight obesity,” which puts people at an increased risk for metabolic syndrome and a variety of cardiovascular issues. These discrepancies have led some researchers to suggest that BMI targets should be different for older adults. One meta-analysis explored the relationship between BMI and risk of death among people 65 and older and found that the lowest risk of death was among people with a BMI of around 27.5 — which qualifies as overweight. (6) The study found that in older people a BMI between 22 and 23 actually increased the risk of death, even though it’s in the normal range. A BMI of 30 or higher, for instance, means you qualify as obese, which can lead to: (3)
High blood pressureHigh cholesterolBody painStrokeHeart diseaseType 2 diabetesEarly death
Many worrisome issues come with having a higher BMI. “As your BMI goes up, you start developing fat mass problems,” says Eduardo L. Grunvald, MD, medical director of the Weight Management Program at UC San Diego Health in California. “You start getting the joint problems, sleep apnea, acid reflux, those kinds of issues that are directly related to just mass.” Being underweight (with a BMI of less than 18.5) presents its own set of challenges. One study found it can contribute to an increased risk of dying, though those deaths are more likely to be the result of unnatural causes (such as accidents or suicide) rather than cancer, cardiovascular disease, or respiratory disease. That may be because underweight people are at an increased risk of injury and, once injury occurs, they usually have a harder time recovering. (7) “The problem with BMI is it doesn’t say anything about body fat composition, body fat distribution, or metabolic consequences,” Dr. Grunvald says. “It’s just purely weight compared to height.” Athletes, for example, may be incredibly muscular, but their BMI might qualify them as obese since muscle is denser than fat. (3) So don’t panic if your BMI signals you’re overweight or obese, but rather take it as a hint that it’s time to see a physician for a more thorough assessment. “BMI was designed to look at a large number of people, but you have to dive deeper and not look just at BMI” to know for sure whether you need to be concerned, Grunvald says. The CDC suggests measuring your waist circumference as another way to estimate your risk of developing weight-related health conditions, such as type 2 diabetes, high blood pressure, and coronary artery disease. (8) To measure yours, place a measuring tape right above your hip bones. Keep it snug but not too tight, and take the measurement right after you exhale. A circumference larger than 35 inches for women and 40 inches for men indicates you’re at an unhealthy level. Some researchers are proponents of taking it a step further and measuring waist-to-hip ratio. One study looked at more than 15,000 adults and found normal-weight central obesity, as determined by waist-to-hip ratio, was linked to higher mortality rates than obesity as defined by BMI. (9) Another popular way to determine if you’re at a healthy weight is by using the Hamwi method. Here’s how it works, per the AARP: (4)
For women, take 100 pounds (lbs) for the first 5 feet of height. Then add 5 lbs for each additional inch to reach the ideal weight.For men, take 106 lbs for the first 5 feet of height. Then add 6 lbs for each additional inch.
It’s tough to say exactly how to reach a healthy weight, because there isn’t a one-size-fits-all answer, Jaelin says. The best way to get personalized recommendations, she says, is by consulting a dietitian or a doctor. You can start to lower your BMI by adopting these five healthy habits.
1. Eat Regularly
Get in the habit of eating every two to three hours. At each meal, include a palm-size amount of protein, whether it’s chicken, fish, beef, or tofu. Eat that with a fist-size portion of a carbohydrate, such as fruit, quinoa, brown rice, or whole wheat bread, Jaelin suggests. For a well-balanced meal, you’ll also want at least four servings of fruits and vegetables a day, with fats coming from healthy sources like olive oil and vegetable oil. Following this approach can promote a healthy weight.
2. Stick With Water
When you’re trying to lose weight — and for health reasons — it’s best to avoid beverages with added sugars at your meals, advises the Academy of Nutrition and Dietetics. (11) “The high protein from Greek yogurt stabilizes blood sugar levels to avoid sugar [and other food] cravings later on in the day, and the fiber from steel cut oats will keep you full longer,” Jaelin says. Starting the day on a healthy note can also set the tone for the day, she says.
4. Count Your Calories
Losing 1 to 2 pounds per week has been shown to be the most sustainable rate. One way to get there is by cutting your daily calories by between 500 and 1,000. (10)
5. Move It
Don’t discount the role of exercise in helping you lose weight. Consult a personal trainer to outline a plan that’s tailored to your goals. The right kind of fitness can also help increase your BMI. Speak with a personal trainer to figure out the best exercise regimen for you. Whether you’re looking to lose or gain, reaching a healthy weight (and healthy BMI) not only slashes your risk for many diseases, but it has been shown to boost your confidence, energy level, and your overall mood. That’s an all-around win. (10)
