BMI stands for body mass index. BMI measurement is essentially a tool to help doctors and patients assess patients’ height-to-weight ratios. Like any tool, it is not perfect. It is helpful, however, especially to diagnose obesity or morbid obesity.

It’s simple to check your own BMI. Simply use an online BMI calculator like ours. Enter your weight and height, and the calculator will provide your BMI result along with a range to help you determine into which category you fall.

Underweight

If your BMI is less than 18.5, you are considered underweight. Being underweight can be just as stressful on your body as being overweight. Some health concerns for underweight people are as follows:

• Weakening of the immune system
•  Higher risk of osteoporosis
•  Infertility

Being seriously underweight can lead to problems with your heart and other organs. Talk to your doctor about healthy ways to add weight, including increasing your caloric intake with healthy foods and strength training to develop lean muscle.

Normal

When your BMI is between 18.5 and 24.9, your weight is considered normal for your height. It is possible to have a normal BMI and have troubles associated with being overweight, including high cholesterol and type 2 diabetes. Eat a healthy diet and exercise regularly to stay within this range. Have regular checkups with your doctor to make sure your cholesterol and insulin levels are good.

Overweight

If your BMI is 25 to 29.9, you are considered overweight. This category can be tricky and is the most difficult to interpret. One of the flaws of BMI measurement is that it only measures total weight. It doesn’t take into account your skeletal structure or your muscle mass. Since muscle is denser than fat, if you are fairly muscular you will weigh more than an average person of your height, even though you may look leaner. Professional athletes often have BMIs in the overweight category although they have hardly any fat on their bodies.

To help determine if you are truly overweight, your doctor will use a caliper to take a body fat reading. If you do in fact fall into this category, it’s time to consider a lifestyle change. Even a moderate amount of extra weight increases your risk for a number of health conditions, including stroke, heart attack and diabetes.

Obese

If your BMI is over 30, you are medically obese. As your BMI rises, your health risks are considerably greater. According to a study co-authored by the American Cancer Society and the National Cancer Institute and published in 2010 in the New England Journal of Medicine, one in three Americans over the age of 20 are obese. Approximately 17 percent of women and 11 percent of men are severely obese, with BMIs over 40.

One of the most frightening results of the study is that people with BMIs of 30 to 35 have a 44 percent increase in their risk of death, compared to people with BMIs in the normal range. People with BMIs between 35 and 40 increase their risk of death by 88 percent. Those with BMIs over 40 have an astonishing 250 percent increased risk of death. According to the study, these numbers remained static, regardless of other risk factors, including alcohol use and activity level.

Why is the increased risk of death so dramatic? A higher-than-30 BMI drastically increases your chances of developing the following serious health conditions:

•  High blood pressure
•  Stroke
•  Heart disease
•  Diabetes
•  Difficulty breathing
•  Certain types of cancer

While many people are aware of these risks, few are aware that a BMI in the obese range means tremendous kidney strain. One study found that nearly 35 percent of kidney disease could be prevented if obesity were not a factor. The same study found that the overweight people had a 40 percent increased risk of kidney disease compared to those with normal BMIs, and obesity meant an 83 percent higher risk.

If you are overweight or obese, work with your doctor to create a weight loss plan focused on a healthy diet and exercise plan. Reducing your BMI will reduce your risk of disease and early death.

Sources:

http://www.mayoclinic.com/health/bmi-calculator/NU00597

http://www.cancer.org/Cancer/news/News/high-bmi-linked-to-higher-risk-of-death

http://www.cnpp.usda.gov/publications/nutritioninsights/insight16.pdf

http://www.renalandurologynews.com/high-bmi-raises-kidney-disease-risk/article/108872/

http://www.nature.com/ki/journal/v73/n1/abs/5002586a.html

You can eat healthier and lose some weight by making some simple changes to your routine.  One easy change to make is purchasing food that is lower in fat. By reducing your overall fat intake, you will also reduce your caloric intake.

When tracking down the sources of excess fat in your diet, the two primary culprits are likely to be dairy foods and meats. Look at these lists for ways you can cut back your fat intake:

Dairy

1.  Whole milk

It can be easier on your family to make the milk switch gradually. Transition down to 2 percent milk. After that, work down to 1 percent and then to skim. It might take some time, but once your family is drinking skim, you will wonder how you ever choked down the whole milk!

2.  Ice cream

There are many great lower-fat options when it comes to ice cream. Most of the major brands have low-fat versions of your favorite flavors. Frozen yogurt is also a great low-fat option. To really cut the fat, try whole fruit sorbets.

3.  Sour cream

Reduced-fat and nonfat versions of sour cream are available, but for cooking, try nonfat plain yogurt.

4.  Cheese

Reduced-fat and reduced-calorie cheeses are available. You may have to experiment to find one that you like. One good option is part-skim mozzarella. You can’t tell the difference and it melts just as well.

5.  Whipped cream

Look for whipped cream made with nonfat milk. While not quite the same, it is a good everyday substitute. Watch out for nondairy whipped toppings:  They may still be high in fat; they just use vegetable oils instead of dairy fats.

Meats

1.  Cold cuts

Plenty of good lunchmeat options are available with little to no fat. Look for lighter turkey, ham and chicken options in your grocery’s deli.

2.  Bacon

Swap out bacon with Canadian bacon slices or turkey bacon. Some brands of turkey bacon are quite good and work well, especially in recipes or as bacon bits.

3.  Ground beef

Purchase lean ground beef, preferably with a fat content of less than 10 percent. Ground lean turkey also makes a great substitute when making chili or pasta sauce. Another option is to drain the meat very well when you cook it and rinse it to remove any extra fat.

4.  Breaded fish

Instead of purchasing fish sticks or other baked or fried breaded fish products from the freezer section, purchase fresh fish directly from the fish counter. It tastes better and is a much healthier option. Plus, it’s loaded with omega-3 fatty acids, a very healthy type of fat your body needs.

5.  Beef cuts

To choose lean cuts of beef, there are certain key words on the label to look for:  “Loin” and “round” indicate lean cuts of beef. Look for cuts that are well trimmed, or trim it yourself prior to cooking.

6.  Pork

The words to look for when choosing lean pork cuts are “loin” and “leg.” Like beef, trim the visible fat before you cook.

Other sources of fat

While meat and dairy make up the bulk of American fat consumption, fat can also be found in other foods too. You might not even suspect the other places where fat might be lurking!

1.  Ramen noodles

You’re probably aware of the high salt content in ramen noodles, but did you know that they are also high in fat? This is because before the noodles were fried prior to packaging. Try cooking rice or regular pasta instead.

2.  Granola

This is one of the hidden sources of fat. Many granolas are baked with vegetable oil. Try eating bran or rice cereals instead. Reduced-fat granolas can also be a good option, but be careful as some of these can have higher amounts of sugar.

3.  Baked goods

Watch fat content on items like cookies, crackers and muffins. While a blueberry muffin might sound like a healthy option, you might be surprised by how much fat is hidden inside. Look for reduced-calorie versions, or substitute French rolls, bagels or English muffins. To satisfy a sweet tooth, choose angel-food cake. It’s much lighter than other types of cake and tastes delicious topped with fresh fruit.

4.  Potato chips

If you are craving something salty and crunchy, dodge the chips. Popcorn is a much better option. Pop it using an air-popper and you can control the toppings. Try some grated Parmesan cheese and herbs for a savory, crunchy treat.

5.  Dressings

Look for reduced-fat varieties and avoid creamy dressings. Try sprinkling your salad with flavored vinegar or fresh herbs instead for a burst of flavor with no added fat.

Remember that portion control is also important. Choosing reduced-fat options

In order to maintain your optimal weight, the calories you consume should equal the calories you burn.  We lose weight by reducing the overall number of calories we consume and increasing the calories we burn through exercise and other daily activities.  From a mathematical standpoint, it doesn’t matter when you consume calories or when you burn them. To keep your energy level high, however, it’s important to consider the timing of your calorie intake in relation to when you exercise.

Before Your Workout

If you eat too much just before a workout, you can feel sluggish and not be able to exercise comfortably. However, if you don’t eat frequently enough between workouts, your blood sugar can drop and cause tiredness and light-headedness.  In addition to quantity, the types of food you eat before and after a workout make a difference.  Foods full of protein and complex carbohydrates provide more energy for longer periods than simple sugars do.

Before a hard workout, eat a meal that will help you sustain energy throughout the exercise.  After you exercise, your body needs to refuel itself.  Be sure to eat the best quality foods to sustain your energy level.

Avoid Fiber

Foods high in fiber can take a long time to digest.  Normally, this is a good thing. Fiber provides energy to keep you active throughout the day and is an important part of your regular diet.  Avoid fiber directly before and after a workout however, since it can cause bloating or discomfort that will make exercising difficult.  High-fiber foods also take too long to deliver a shot of energy-replenishing nutrients immediately after a workout.

Focus instead on foods that deliver carbohydrates and protein, and be sure to drink plenty of water.  By eating small, nutrient-packed snacks before and after your workout, you will keep your metabolism steady and enjoy the benefits of exercise without feeling an energy crash.

Foods to Avoid During Exercise

Sugary snacks, such as fruit juice with added sugar, soda, chocolate bars, and other sweets, are loaded not only with sugar but also with empty calories.  Even some so-called energy bars are little more than repackaged candy bars.  When you eat these foods, the sugar metabolizes too quickly in your system and causes your energy level to crash.  You’ll feel hungry shortly afterwards, and you may feel shaky and weak during your workout.

After Your Workout

Vegetables, such as carrots and celery, make a great between-meal snack, but to fuel up after a workout you should aim for a higher-calorie choice.  Remember that your body has shed a lot of nutrients and needs to replenish that energy to keep your metabolism high.  If you skip eating after a workout, or eat low-calorie foods, your metabolism might fall into starvation mode and negate all your hard work.

Try to stick with low fat foods, especially after a workout.  After exercise, your body craves protein to rebuild muscles and carbohydrates to raise energy.  Because of the way fat is stored in your body, it does not contribute to replenishing nutrients lost during a workout.

Avoid Salt, Seek Potassium

To be healthy, you must maintain a correct balance of salt and potassium in your diet.  Most foods, especially processed foods, are loaded with sodium as a preservative and flavor enhancer. Even though you lose some salt through perspiration when working out, you probably won’t lose enough to make a positive difference.  Instead, you should focus on consuming more potassium to compensate for a saltier-than-necessary diet.  Eating too much salt can cause water retention, dehydration, and heart disease.