For many people, the daily struggle with their ideal personal weight is very real. The BMI – Body Mass Index – is the decisive factor for this. The BMI was invented to categorize different people.
Thus, according to the BMI , these are divided into three different categories: underweight, normal weight, and overweight. What do these classifications mean? What exactly does the BMI indicate, and what can you do about an excessively high body mass index? We will delve into these questions today.
What is BMI?
The BMI, or body mass index, is a measure for evaluating the relationship between a person's weight and height. ( BMI history ) It was developed as early as 1932 by Adolphe Quetelet! Hence, the BMI is only a guideline because it does not account for the individual characteristics of a person, and so often misleading statements are made when solely relying on the BMI.
The body mass index is calculated using a simple formula:
"BMI = body mass in kg divided by height squared"
| Body weight | Category | BMI (kg/m2) |
| Underweight | Acute mortal danger | < 12 |
| Highly underweight grade II | < 13 | |
| Highly underweight grade I | 13 – 16 | |
| Inpatient admission recommended / Increasingly organic complications, Severe underweight | < 16 | |
| Moderately underweight | 16 – 17 | |
| Anorectic weight | < 17.5 | |
| Lightest underweight | 17 – 18.5 | |
| Normal weight | Normal weight | 18.5 – 25 |
| Overweight | Pre-obesity | 25 – 30 |
| Grade I obesity | 30 – 35 | |
| Obesity (requiring treatment) | Grade II obesity | 35 – 40 |
| Grade III obesity | > 40 |
Body measurement index as a guideline for physical health?
So the BMI tells you which category you fall into. However, as we have already explained, the BMI often lacks a few individual compositions to accurately determine whether someone is overweight. For example, age and gender play a significant role in interpreting BMI.
Men generally have more muscle mass within their total body mass than women, which is why the normal weight value differs for men and women. In seniors, the value that counts as normal weight may rise to 29, as having small fat reserves helps the body cope with diseases in old age.
However, BMI is not necessarily a reliable indicator of overall physical health. Problems occur not only with being overweight or underweight, and this should be as clear as possible. That is why the BMI is a good guideline, but other factors must also be taken into account.
Furthermore, BMI does not consider whether you engage in a lot of physical activities, nor does it account for body fat percentage. These missing components often make the BMI inaccurate and in most cases need to be supplemented to make valuable statements.
3 reasons why my BMI is too high
If you are certain that you are not overweight, but your BMI still indicates that you are, several different reasons could explain this.
- 1. You have a lot of muscle mass
Muscle mass also means more weight, which can skew your BMI. If you exercise frequently and therefore know that you have an increased proportion of muscle mass, don't stress about an elevated BMI.
- 2. Age plays a role
For older adults, an increased BMI is not a problem! Extra fat reserves can be beneficial for dealing with illness. Therefore, the BMI value may also reach up to 29.
- 3. Gender also plays a significant role
Men's physique is often more muscular than women's. Therefore, different interpretations apply regarding the values for normal weight in men and women. For women, the values 19-24 are considered normal weight, while for men, the interval between 20 and 25 is deemed normal weight.
Reduce BMI with the right diet
If you have an elevated BMI and are considering losing weight, there are many helpful strategies you can employ. Essentially, just because you have 5 kilos too much doesn't mean your life is over – every person is beautiful in their unique way! However, if you have health concerns and wish to lose weight, we have some tips for you.
Nutrition is likely the most critical factor in your plan, which is why it’s vital to pay attention to a balanced diet. With a balanced diet, many people can lose weight almost effortlessly. Often, it’s simply enough for many individuals to eat more mindfully. This means: don’t eat too much! Just cook or prepare a little less, so you automatically consume less. Many people also swear by the "oatmeal diet!" Additionally, many have achieved success with intermittent fasting.
Exercise is also a vital factor in weight loss. Regular physical activity promotes a healthier lifestyle. Exercise has been shown to positively impact your body in several ways. You can regulate your blood sugar, improve circulation, strengthen your immune system, and keep your heart healthy! You also prevent many diseases – a win-win situation.
Furthermore, physical activity helps you burn extra calories. In general, a calorie deficit is key for weight loss. This means that you need to consume fewer calories than your body burns. The two figures used to determine the calorie requirements are termed basal metabolic rate and power turnover. Learn how to calculate your calorie needs, basal metabolic rate, and power turnover here.
How to Eat Right in the Morning
If you're aiming for a lean physique at breakfast, you can easily find support with our products. Especially at breakfast, you should prioritize a healthy meal and a mindful start. If you start your day with a balanced, nutritious breakfast, you can fuel your energy stores for the entire day and remain satisfied longer!
Can it be a low-calorie porridge ? Here's a delightful recipe:
Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits, or dried fruits (such as apricots or plums). Note: dried fruits contain many calories.
Preparation
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Heat the water (for example, in a kettle)
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Put the oatmeal in a bowl with the pinch of salt.
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Pour the boiling water into the bowl.
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Stir the porridge well until it reaches a creamy consistency.
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Top it with your chosen toppings.
Nutritional values
Porridge is one of the healthiest breakfast options. This is because warm oatmeal is very easy to digest and keeps you fuller with its complex carbohydrates. It is typically topped with fresh fruits and spices. How can you resist that?
However, muesli should not be overlooked – especially if you are trying to maintain a low-calorie and healthy lifestyle. A delicious Bircher muesli with low-fat yogurt ensures a perfect start to the day. And if you enjoy a healthy and tasty breakfast, the rest of your day will be easier – we speak from experience. 😉
