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Body Mass Index
As part of the process of adopting a healthy lifestyle and improving your health and well being, it is important that you aim to maintain a healthy body weight.
Start by using the body mass index (BMI) calculator to assess whether you are the right weight for your height and sex. The BMI is an internationally recognised measure and is determined by dividing your weight in kilograms by the square of your height in meters.
A healthy body weight range is defined as a BMI score of between 19 and 25. Scores between 25 and 30 are classified as over weight, the range between 30 and 35 is classed as obese, and morbid obesity is a score of 35 and over. A score below 19 is classed as under weight.
BMI is only an indication of total body weight and tells us little of the proportion of muscle to fat mass. Athletes and sports people who may have a greater than average muscle mass will have an optimum weight higher than the recommended ideal score. Being either under weight or overweight can affect both your physical and psychological well-being. The incidence of weight related diseases such as high blood pressure, diabetes, heart disease, hyperlipidaemia and obesity are all increasing, with obesity now ranked as the fastest growing disease in the world. There are a number of factors that contribute towards being over weight or obese which include:
- Hereditary factors
- Hormonal abnormalities
- Lack of exercise
- Diet
- Lifestyle
Changing your lifestyle
In terms of attaining and maintaining a healthy body weight, one of the biggest motivations to succeed is the goal of good health. By reaching your goal you reduce the risk of heart disease, cancer, mobility fractures, diabetes and other chronic diseases.
In its simplest form, being overweight or obese can be a result of an imbalance between calorie intake and the body’s energy expenditure. The way to achieve and maintain a healthy body weight is to understand what food your body needs, the best way to deliver the essential nutrients it requires and what to do to ensure one does not provide them in excess. Managing your weight means making changes to your lifestyle. This includes not only dietary changes, but also modifying your behaviour and ideally participating in a regular exercise programme.
Depending on your previous dieting history, the amount of weight you need to loose and your adherence to a diet plan and exercise programme, you should aim to loose approximately 1kg (2-3lbs) per week. Losing more may only mean losing water. Large weight losses in a short time are usually followed by larger weight gain. A controlled steady loss of weight is what you need to aim for, setting yourself realistic goals. Combining a healthy diet with regular exercise will help you meet your aim of attaining a healthy body weight.
In order to plan the diet your body requires, you need to understand how the different food groups react with the body and what they provide in terms of calories. To lose or gain weight you need to control the intake of your body’s calories and match this against the energy it consumes.
Of the four main food groups, fats are the most concentrated source of calories; hence if you need to adjust your weight it is vital that you manage your fat intake. A successful, healthy diet should for the most part be based on a combination of complex carbohydrates, fibre and lean proteins.
How to interpret your BMI:
| Age | Underweight (you should gain weight) | Healthy | Overweight (increase mortality) | Obese (significantly increase mortality) |
| Over 35 years old | BMI below 19 | BMI: 19-26 | BMI: 27-30 | BMI above 30 |
| 18-34 years old | BMI below 19 | BMI: 19-24 | BMI: 25-30 | BMI above 30 |
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