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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 26 – BMI-Body Mass Index
Body Mass Index (BMI) is a formula most often used by weight professionals to
assess whether a person is overweight, underweight or normal. You may want to use
it in this program, so I will give you a quick lesson on how to use it. BMI gauges a
person’s weight status, body fat, and give pretty accurate predictions of health risks,
that result from being overweight.
Overweight is defined as an excess amount of body weight, including fat, muscle,
bone and water. Obesity is defined as an excess amount of body fat. Thus, an athlete
or muscular person may be overweight without being obese.
How to calculate BMI in American Units:
1. Measure and record your weight in pounds
2. Measure and record your height in inches
3. Body Mass Index = Weight [in pounds] X 704.5 divided by (Height [in inches] X
Height [in inches])
BMI Example
1. You are 5 feet 4 inches (64 inches)
2. Your weight is 175 pounds
3. Your BMI is: (175 X 704.5) divided by (64 X 64) = 30
In June 1998, the US Federal Government published guidelines, which create a new
definition of a healthy weight - a BMI of 20-24.99. So now a BMI of 25 to 29.99 is
considered overweight.
These are the new guidelines:
Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Extreme (Morbid) Obesity
Diseases associated with High BMI
• Hypertension
• Cardiovascular Disease
• Dyslipidemia
• Adult-Onset Diabetes (Type II)
• Sleep Apnea
• Osteoarthritis
• Female Infertility
• Idiopathic intracranial hypertension
• Lower extremity venous stasis disease
• Gastro esophageal reflux
• Urinary stress incontinence
Body Mass Index (BMI) Disease Risk:
BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High
Using the BMI has some limitations though. For example an athlete might have a
great deal of muscle and very little body fat, but might be classified as overweight
because of their total body weight. For the athlete, your percentage of body fat
would be a better measurement.
So exceptions to the BMI as a good predictor would include:
• Children and teens
• Competitive Athletes
• Pregnant or Nursing women
• People over 65
Another way of enhancing BMI results would be to measure your waist circumference,
because location of body fat is very important in overall health considerations.
A large waistline is associated with an increased risk for Type-2 diabetes,
dyslipidemia, hypertension, and CVD in patients with a BMI in a range between 25
and 34.9.
To Measure your waist:
Your waist is approximately 1 inch above your belly button. Measure without holding
the tape too tight or too loose.
Table using BMI & Waist Circumference Healthy Weight Overweight
BMI 19-24.9 BMI Over 25
Waist Circumference Women Varies 35+
Increased health risk if combined with BMI 25+
Men Varies 40+
Increased health risk if combined with BMI 25+
This is just another way to measure your progress, and is a method being used more
often. I hope that this is useful in helping you understand how it works.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: whole-grain pancakes topped with fruit, skim milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: fat-free cottage cheese, peach = 1 dairy, 1 fruit
Lunch: chicken vegetable soup, salad with low-fat dressing = 2 veg., 1
protein
Snack: brown rice sushi = 1 carb
Dinner: whole wheat pasta primavera, salad topped with tuna, whole grain roll
= 1 protein, 2 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
All life demands struggle. Those who have everything given to them become lazy,
selfish, and insensitive to the real values of life. The very striving and hard work that
we so constantly try to avoid is the major building block in the person we are today
~ Ralph Ransom
Body Mass Index (BMI) is a formula most often used by weight professionals to
assess whether a person is overweight, underweight or normal. You may want to use
it in this program, so I will give you a quick lesson on how to use it. BMI gauges a
person’s weight status, body fat, and give pretty accurate predictions of health risks,
that result from being overweight.
Overweight is defined as an excess amount of body weight, including fat, muscle,
bone and water. Obesity is defined as an excess amount of body fat. Thus, an athlete
or muscular person may be overweight without being obese.
How to calculate BMI in American Units:
1. Measure and record your weight in pounds
2. Measure and record your height in inches
3. Body Mass Index = Weight [in pounds] X 704.5 divided by (Height [in inches] X
Height [in inches])
BMI Example
1. You are 5 feet 4 inches (64 inches)
2. Your weight is 175 pounds
3. Your BMI is: (175 X 704.5) divided by (64 X 64) = 30
In June 1998, the US Federal Government published guidelines, which create a new
definition of a healthy weight - a BMI of 20-24.99. So now a BMI of 25 to 29.99 is
considered overweight.
These are the new guidelines:
Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Extreme (Morbid) Obesity
Diseases associated with High BMI
• Hypertension
• Cardiovascular Disease
• Dyslipidemia
• Adult-Onset Diabetes (Type II)
• Sleep Apnea
• Osteoarthritis
• Female Infertility
• Idiopathic intracranial hypertension
• Lower extremity venous stasis disease
• Gastro esophageal reflux
• Urinary stress incontinence
Body Mass Index (BMI) Disease Risk:
BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High
Using the BMI has some limitations though. For example an athlete might have a
great deal of muscle and very little body fat, but might be classified as overweight
because of their total body weight. For the athlete, your percentage of body fat
would be a better measurement.
So exceptions to the BMI as a good predictor would include:
• Children and teens
• Competitive Athletes
• Pregnant or Nursing women
• People over 65
Another way of enhancing BMI results would be to measure your waist circumference,
because location of body fat is very important in overall health considerations.
A large waistline is associated with an increased risk for Type-2 diabetes,
dyslipidemia, hypertension, and CVD in patients with a BMI in a range between 25
and 34.9.
To Measure your waist:
Your waist is approximately 1 inch above your belly button. Measure without holding
the tape too tight or too loose.
Table using BMI & Waist Circumference Healthy Weight Overweight
BMI 19-24.9 BMI Over 25
Waist Circumference Women Varies 35+
Increased health risk if combined with BMI 25+
Men Varies 40+
Increased health risk if combined with BMI 25+
This is just another way to measure your progress, and is a method being used more
often. I hope that this is useful in helping you understand how it works.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: whole-grain pancakes topped with fruit, skim milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: fat-free cottage cheese, peach = 1 dairy, 1 fruit
Lunch: chicken vegetable soup, salad with low-fat dressing = 2 veg., 1
protein
Snack: brown rice sushi = 1 carb
Dinner: whole wheat pasta primavera, salad topped with tuna, whole grain roll
= 1 protein, 2 veg., 2 carbs
Total = 2 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
All life demands struggle. Those who have everything given to them become lazy,
selfish, and insensitive to the real values of life. The very striving and hard work that
we so constantly try to avoid is the major building block in the person we are today
~ Ralph Ransom