how to get body mass index down

how to get body mass index down

What is a Body Mass Index? Are You Overweight? how to get body mass index down

Body Mass Index is used to measure body fat based on height and weight. It applies the same value to both adult men and women. So what is it actually, it is just a screening tool to assess whether an individual is underweight, normal, overweight, or obese. It is inexpensive and easily calculated by using a chart method which can be readily found on the internet or in a physician’s office. The caveat to this is that there usually is not an explanation attached to it.

According to the centers for disease control, the “Body Mass Index (BMI) is a number calculated from a person’s weight and height.

BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.” In other words, by calculating how much you weigh in relation to how tall you are you get a better idea of how fat you are. This will indicate your chance of developing weight-related health problems.

This is where I have personal involvement, as a practitioner in the medical field I am constantly asked when the chart is reviewed, “What do these numbers actually mean?”

How do I calculate my body max index (BMI)?

To calculate your body mass index (BMI), you need to divide your weight in lbs by your height in inches squared. Then multiply this number by 703.

The equation looks like this: Weight/inches tall ½ X 703. Therefore, if you weigh 220 pounds and are 64 inches tall, your calculation would be 220 / 64½ X 703, making your BMI 37.76.

how to get body mass index down
BMI ranges

If you have looked at these charts many only have a height listed vertically and weight horizontally, then when those are matched up there is a numerical value that coincides with it. There is no explanation as to what these numbers mean. Some may give brief explanations such as over 25 equals overweight. Which makes them wonder a lot about how to get body mass index down and access to the normal range.

What is an acceptable body max index (BMI)?

For an adult age 20 or older, a BMI is 18.5 is underweight, a normal BMI is 18.5-24.9, a BMI of 25-29.9 is overweight and a BMI of 30 or more is obese. Therefore, a person who is 220 pounds and 64 inches tall, or 5’4″ would be considered obese.

Is body mass index (BMI) different for adults than for kids and teens?

For children and teens, body mass index (BMI) is also calculated by weight and height. While the technique for calculating body mass index is the same as in adults, the results are measured differently in that it is measured in relation to where other children of the same age are.

The reason body mass index (BMI) is measured differently in children is that children change so drastically so often, that looser standards are required. Here is a chart that measures obesity for children and teens according to Body Mass Index.

However, this does not explain other factors for instance that if a person has a high BMI other tests should be performed to

  • evaluate excess weight as a health risk.
  • These assessments might include skin fold thickness measurements,
  • evaluations of diet
  • use of tobacco or alcohol
  • physical activity
  • family history
  • age, sex
  • and other appropriate health screenings.

It should also be known that women tend to have more body fat than men, the older population may also have more body fat than the younger and the athletic individual may have a higher BMI because of increased muscle rather than body fat.

A higher BMI can cause what

I generally tell people who question the BMI that there are other factors to consider, however, this screening test is still considered one of the most accurate tests to measure the risks of health disease. The higher the BMI the higher the risk is to develop heart disease, high blood pressure, diabetes, and other disease processes.

I put this out there because I see many individuals looking at this chart and often question the validity of it since most of the population will fall into the overweight category and yet feel as if they are not. Such as the gentleman who is 5’9″ weighing 170lbs in his 40s and states that he feels “great” will fall into the overweight category if solely basing this on a numerical value.

This holds true for many who fall into the 25-30 range (overweight). Out of 100 people in my office setting 72 had a BMI range of 25-30, when asked if they felt they fell into the overweight category approximately 14 answered yes whereas the others felt how to get body mass index down|?

how to get body mass index down

Achieving a Healthy Body Mass Index: Tips and Strategies Maintaining a healthy body mass index (BMI) is crucial in achieving overall wellness. A healthy BMI not only helps prevent chronic diseases but also boosts self-confidence and improves the quality of life.

However, achieving a healthy BMI can be challenging for many people. In this essay, we will discuss tips and strategies to achieve a healthy BMI, including regular exercise, healthy eating habits, and lifestyle changes. Regular exercise is essential for achieving a healthy BMI. Exercise helps burn calories, build muscle, and improve overall fitness. It also reduces the risk of chronic diseases such as diabetes, heart disease, and obesity.

Exercise can be in the form of moderate-intensity activities such as brisk walking, jogging, cycling, or swimming. Aim for at least 30 minutes of moderate-intensity exercise five times a week. Remember to consult with a healthcare professional before starting any exercise program.

Depending on how overweight you are, it’s probably not a good idea for you to jump head-first into a Triathlon. Baby steps are key, especially if you’re not used to physical exercise.

Pick An Activity That You Like.

Just because running burns a lot of calories faster than most other exercises and you’re eager to see the thinner you grinning from ear to ear when you look in the mirror, you’re not going to stick with it if you don’t like running. Trust me, it’s a whole lot easier to drag your behind to the gym if you’re going there to do something you like when there are a million and one reasons why you shouldn’t go today.

how to get body mass index down? Go try everything. You’ll naturally gravitate toward an activity.

Let’s look at some of the exercises themselves. We’ll focus on things that can be found in a gym. But don’t forget, there are tons of activities outside a gym just waiting for you to consider them.

~Weight Training~

Should be done in combination with the cardio exercises listed below for best results. If you’re inexperienced and don’t want to hire a trainer, it’s a good idea to use weight machines instead of free weights to cut your chances of injury. Additionally, the machines have instructions on them that tell you which muscles you’ll be working on.


A good exercise that burns a lot of calories very quickly. The downside is that it’s really hard on your knees in general and even more so when you’re carrying a bunch of extra pounds.


how to get body mass index down with Elliptical it is a good alternative to running because it burns nearly the same amount of calories, but is much easier on your knees.

~Stationary Bike~

Even easier on the knees, but burns fewer calories. You can choose between the standard bike or a recumbent bicycle which is one that has a fuller seat and backrest.


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