WHO has explained BMI as a simple index of weight-for-height, which is used to classify overweight and obesity in adults. Around 70% of the population is struggling to maintain their BMI, that is Body Mass Index. Let’s Learn the necessity of balancing the Body mass Index, first. It is calculated by a BMI formula:
Where m is, the mass of the body and h is, the height of the body.
If your BMI is between 18.5 and 24.9, then you are at a normal or healthy weight. If your BMI is between 25 and 29.9, then you are overweight. If your BMI is 30 or higher, that means you are obese.
If you have a high or low BMI, your physician will advise you to undergo additional health screenings, such as for high cholesterol and high blood pressure. Getting advice from nutrition coach would be a better choice. Which is why one should know their BMI at least once in a month.
It has no concern with the body shape, muscle mass or bone density. So, if you are an athlete or a bodybuilder, you may not have a balanced BMI even though you are physically fit.
Imbalanced BMI can be linked to your health risk for certain diseases and health outcomes, but the measurement is limited.
Getting your BMI in the optimum range is not that difficult.
Here Are 6 Ways to Balance Your Body Mass Index (BMI):
In another research of weight gain, it has been found that a lack of sleep can lead to weight gain, too. Getting enough shut-eye helps prevent weight gain. That helps in preventing late-night snacking and lets the body actively burn more calories. Take at least eight to nine hours of sleep every night to maintain a healthy weight and improve your well-being.
Track Your Calories:
Make a list of what you had in a day that raised your amount of calories. Start by lowering your calories by 500 every day, that means losing weight around a pound per week. Swap your snacks most of the people reach for a snack between meals. Don’t rush for candies and try not to watch television while eating. Research from the University of Massachusetts has found that you eat up to 288 calories more while watching TV.
Prepare a diet Chart With The Help Of Nutrition Coach:
Not every food is responsible for making you overweight or obese. It’s just about balancing the intake of what you are eating. For this, a nutrition coach can help you better in making a diet chart for you and the number of calories, carbs containing food you need in a day. Eat more fruits, vegetables, whole grains, and low or no-fat dairy products every day but that too in a limited amount. Reduce intake of sugar as much as you can.
Stop buying unhealthy food:
Change in eating habit can only be done, when we don’t even buy junk food. While you shop at the grocery shop, always remember that you are not taking candies, snacks or unhealthy food to home but a pack of disease. This is where we make mistakes, when we don’t see anything unhealthy around us, we don’t eat it.
Research has found that running every day at least 5 to 10 kilometers is the best way to burn calories. This can help in burning 100 and more calories. Though, exercise helps you build lean muscle tissue and lose more fat, which also helps in changing your body composition. Do workouts twice a day, and see the change in your weight. Another way is to consult your personal trainer to get a systematic workout plan.
Stay hydrated all the time
Drinking 10 cold glasses of water a day for one-week burns 490 calories. And drinking ice-cold water can help you burn more calories throughout the day. That is equivalent of losing around seven pounds in one year. It is said that at least 6 hrs are required to digest the heavy meal. Research shows that drinking water before a meal can help you eat less and make it easier to digest.
Weight loss needs more efforts than keeping it constant. Balancing BMI is not that difficult, it requires a change in eating habits like following a healthy diet, take smaller bites and chew it at least 32 times. Drink a lot of water and don’t forget to limit your time for being physically inactive, as it will help to burn calories.