Obesity is an ever-growing health crisis in America. In fact, as many as 42% of Americans are currently obese, and a staggering 30% are overweight (1). Maintaining a healthy weight is critical to enjoying good health and longevity, but what does it mean to be healthy? Understanding your daily habits, long term goals, and body mass index (BMI) can help.
Why are obesity rates so high in America? Some reasons include poor diets, sedentary lifestyles, genetics, societal norms, and economic reasons also play a role. So what does it mean to be healthy? Eating the right foods, managing stress, and prioritizing sleep can help you reach your ideal weight. Knowing your BMI can also give you a baseline measurement goal to work towards on your weight loss journey. Today we’re decoding what BMI is, what a healthy BMI range is, and why it’s important to keep this number top of mind. By the end of this article, you’ll learn practical tips to help you manage your ideal weight for longevity.
What is your BMI, and how do you calculate it? Let’s start with a basic definition. BMI stands for body mass index. There is a healthy BMI range for both men and women. A healthy BMI for men will be different than a BMI for women due to a difference in body composition.
Wondering how to calculate BMI? It’s pretty simple. All you do is use this simple formula (2):
BMI = (weight in pounds x 703) / (height in inches x height in inches)
In other words, your BMI is the ratio of fat you have according to your height and weight. Paying attention to your BMI can help determine if you’re on the right track with your weight loss strategy. You can get a general idea of your BMI by using a free online calculator. If you need more specific information, a health coach or practitioner can use a bioelectrical impedance analysis (BIA) device for more in depth measurement.
Once you know how to calculate your BMI, it’s important to understand what the numbers mean. There are currently four categories in the standard BMI chart (3):
Your BMI number will place you into one of these categories. To decode the BMI mystery, understand that no matter your age or gender, as long as your BMI falls between 18.5-24.9, you’re in a healthy BMI range.
Approximately two-thirds of Americans today have an overweight BMI number, and a large percentage are obese (4). Carrying extra fat over the long term puts added strain on your heart, lungs, joints, and other tissues. It can also increase your risk of developing chronic diseases and disorders.
What is the connection between BMI and diabetes? Being overweight makes it harder for your body to function at its best. In many cases, this can lead to inflammation and metabolism issues. Research shows there is a strong connection between obesity and the development of insulin resistance and in many cases diabetes (4).
When there is an accumulation of visceral fat around the organs, it can put pressure on veins and arteries. High cholesterol can also be a problem as the body attempts to metabolize fat in the bloodstream. Being chronically overweight increases your risk of developing hypertension, heart disease, and stroke (5).
Is there a link between being overweight and sleep apnea? There sure is. Those with an overweight BMI number have an increased risk of developing obstructive sleep apnea (OSA). In fact, more than half of people with obstructive sleep apnea are either overweight or obese. According to one study, even a 10% weight gain elevates your risk for OSA by up to six times (6).
Both obesity and autoimmune disease have multiple factors influencing risk and development. Many with high BMI numbers tend to eat processed, inflammatory foods. This can increase chronic inflammation in the body, causing the immune system to attack healthy tissue and organs. Those who are obese often exhibit a subclinical chronic state of inflammation, which can lead to multiple metabolic disorders. Combining this with excess adipose tissue around the organs puts added strain on the body, further increasing autoimmunity risk (7).
Knowing your body mass index is important to prioritizing your health. It can help you maintain an ideal weight, not just for aesthetics but for longevity. Below are certain factors to keep in mind as you work towards your weight goals.
For decades we’ve been told that fat and salt are the enemies of health. Now we know that refined sugar is the culprit behind many of today’s weight concerns and chronic diseases. Today’s Western culture is saturated with high-sugar diets with excess calories. Added sugars can spike insulin and inflammatory markers. It also feeds systemic inflammation. Research shows that this can contribute to obesity, metabolic disorders, and even fatty liver disease (8).
Reducing your daily sugar intake can help tremendously. Try switching soda out for gut-healthy kombucha. Increase your protein and fiber to help ward off cravings. Be wary of artificial sweeteners, as these can also contribute to metabolic disorders.
Today’s sedentary lifestyle puts more people at risk of high cholesterol, high blood pressure, and stroke. Find something you enjoy and make it a priority. While the best exercise to lower BMI is usually some type of cardio, you need to find something that’s sustainable and works for you. If you’re just starting out, try taking a brisk walk around the block after work, or lift light weight in between commercial breaks. If you hate running, try stairmaster or a dance class. There are no rules when it comes to physical activity --- just get your body moving!
Variety is the spice of life, and exercise is no exception. Getting at least 150 minutes of moderate-intensity activity (equal to about 30 minutes five days per week) is a great action plan. You can also mix in two days of strength training to speed up results!
Lastly, a few lifestyle habits go a long way in helping you maintain a healthy weight. Staying hydrated is one way to do this. Men should aim for around 15.5 cups of purified water per day, and women should aim for roughly 11.5 cups per day (9). Practicing mindful eating is another daily habit to pick up. When possible, opt for organic foods. This includes whole grains, fruits and vegetables, and pasture-raised meat or poultry. Cutting back on dairy and gluten can also help reduce inflammation.
If you have a desk job, try to get up and move every 30 minutes. Consider asking for a standing desk. You can also do a few pushups, sit-ups, or crunches to keep your muscles active. Make sure you’re getting between seven to nine hours of quality sleep each night. Limit screen time, or install settings that dim blue light after 8 pm.
Need some accountability to keep you motivated? Consider signing up for a gym membership with a friend, or join an online community that posts regular challenges. Creating a weekly schedule can also help you stay on track.
With so much advice out there, there is one question people continue to ask: what does it mean to be healthy?
It looks a little different for everyone, but some general guidelines work well across the board. Eating healthy foods, getting enough sleep, and moving your body are all building blocks for health and longevity. Knowing your body mass index and what a healthy BMI range looks like can give you clarity on where you currently stand. Because men and women are different, a healthy BMI for men will look slightly different from a healthy BMI for women.
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