How to calculate the BMI and what to do if it indicates that there is obesity

To determine obesity and overweight, which would be a minor excess of fat, a simple test is normally used. parameter that relates weight to height and is called Body Mass Index or BMI.

How BMI is calculated

This index is obtained dividing the weight in kilos by the square of the height in meters. So if a person weighs 60 kg and is 1.70 m tall, their BMI is 60/2’89=20.7.

According to this index, the following classification is given:

From 19 to 24.9 = Normal weight From 25 to 29.9 = Overweight From 30 to 34.9 = Obesity type I From 35 to 30.9 = Obesity degree II From 40 = Obesity type III

Limitations of Body Mass Index

There are some BMI questions What is important to keep in mind:

BMI is a simple factthere are other parameters They also measure the amount of fat. Besides, BMI is not infallible since it does not distinguish between muscle and fat, or between fat and water. This means that a person with highly developed muscles can have a high BMI without actually having a high amount of fat. Another case would be that of a person with more water in their body due to liver, kidney or cardiovascular problems, since their BMI would also be higher without this implying excess fat.The BMI is for adults. It is not useful for children or people over 65 years of age. In any case, before taking measures against obesity, it is the specialist who must determine the intensity of the problem. When the BMI equals or exceeds 30, the problem of excess fat is considered to be a pathology. Now, a simple overweight (a BMI between 25 and 30) already requires taking precautions so that it does not end up leading to obesity. In general, with an increase in exercise and one reeducation of eating habits obesity can be avoided and weight normalized.When the BMI is 30 or more, the health risks increase and, therefore, it is necessary to try to lose weight. A weight loss diet is required, and it may not be the only therapy to be followed.

Differences between overweight and obesity

let’s start with define what is obesity. Contrary to what many people suppose, it is not a simple excess of weight but a excess fat in the body.

In fact, we all have a certain amount of fat: women, between 20 and 30% of the weight, and men, between 12 and 20%which together with the skeleton and lean mass make up the entire body.

It’s more, body fat performs different functions without which life would not be viable. It’s not just a energy reservoir but it constitutes a deposit of vitamins and hormonesAct like thermal insulationquilts and protects the viscerayes, etc.

Only when the amount of fat is excessive can we speak of obesity. An amount greater than 33% fat in women or 25% in men is considered obese.

It is not easy to measure the amount of fat and therefore its excess is usually determined from the weight. Other measurements, such as skinfolds in different parts of the body, magnetic resonance imaging or computerized axial tomography also help determine the magnitude of the problem.

Tips to avoid obesity (and little tricks to eat light)

keep a healthy weight It is not complicated if you acquire some eating habits but also with lifestyle. In the long run they are the best health guarantee.

The following good habitsrecommended for everyone, help to avoid being overweight:

regular hours. Eating regularly prevents snacking, excessive appetite and, ultimately, many bad eating habits. Skipping a meal is not recommended.Eat slow. It helps digest better and prevents you from eating too much.light dinners. Going to sleep without a full stomach improves many cases of overweight.Control the seasonings. Often it is not the ingredients of the dish but the seasoning that has to be modified to eat healthier. A tablespoon of oil per dish is a prudent amount. Lighten up fatty sauces with yogurt, milk, water, vegetable broth or juices.fresh food. They should be preferred whenever possible: they are the ones that provide the greatest nutritional value and generally fewer calories. Pre-cooked foods should only be used sporadically.Fiber. It is convenient to include in each meal foods rich in fiber (fruit, vegetables, legumes). In addition to ensuring that the diet provides enough vitamins, the fiber in these foods increases the feeling of satiety.

whole grains. Whole grain pasta, bread or rice do not “lose weight” but they provide more nutrients than refined ones and are more satiating. cook the cereals very al dente They have to chew more and satiate more.Drinking water. Unlike soft drinks and alcoholic drinks, water does not provide any calories. Always have a full glass of water on the table. Before you start eating, drink water.regular weight. It is convenient to avoid frequent weight changes and try to stay within a stable range.Avoid drastic diets. A hypocaloric diet can slow down metabolism, as well as cause other health problems, such as the appearance of stretch marks on the skin.daily physical exercise. Fighting a sedentary lifestyle, simply walking for an hour every day, can prevent or improve many cases of overweight.Avoid stress. Mental and emotional stability helps control weight.Do not use large platesespecially for dessert.Start with the lightest dish and leave the most consistent for later. In this way you eat with less appetite.Leave dessert for mid-afternoon, when the feeling of fullness is less. Snacking makes dinner less hungry.Mix rice and pasta with vegetables. They satiate more and, in addition, provide less energy.

Books to combat obesity

Take a load off your shoulders; Magda Carlos. Ed. GrijalboThe method of Dr. Folch; Montse Folch. Ed.StyriaChubby doesn’t mean healthy; Claudia González and Lourdes Alcaniz. Ed. Grijalbo