Whether you track it consistently, or prefer to ignore it, there’s more to your weight than just a number. BMI, or your body mass index, is another way to track your health. It measures your body fat based on height and weight. To find your BMI, follow this link to a calculator from the Centers for Disease Control and Prevention.

Sounds simple enough, only it’s not. BMI is not a perfect measurement and may not be accurate for everyone – especially athletes, older adults, and people who have lost muscle mass.

Like the number on the scale, BMI is just one part of the healthy body weight calculation. Physical activity, the quality of food you eat, and the sleep you get, all play a role in determining your healthy body weight.

Why Body Weight Matters

Body weight, according to the CDC, is a balance between the number of calories consumed and the number of calories burned. The American Heart Association (AHA) says that a healthy body weight is not just about looking good, but also reducing the risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

It’s also essential to focus on the quality of the food you eat, not just the quantity. A healthy diet should consist of a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats. Processed foods, sugary drinks, and saturated and trans fats should be limited. The AHA recommends following a diet rich in nutrients.

Physical activity is also crucial for maintaining a healthy body weight. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults. This can include activities such as brisk walking, running, cycling, or swimming. Resistance exercise, such as weightlifting, can also help build muscle and improve body composition.

In addition to regular exercise, it’s also important to get enough sleep. Lack of sleep has been linked to an increased risk of obesity and chronic diseases. The CDC recommends seven to eight hours of sleep per night for adults.

It’s also essential to be mindful of portion sizes and to eat slowly. The Mayo Clinic suggests using smaller plates and bowls to help control portion sizes, as well as taking time to chew your food and savor each bite.

Start Small

While reaching and maintaining a healthy body weight is a long-term goal, it’s important to make small, sustainable changes to your lifestyle rather than trying to make drastic changes all at once. This could include swapping sugary drinks for water, taking the stairs instead of the elevator, or adding more fruits and vegetables to your diet.

A healthy body weight is essential for overall health and well-being. This can be determined by using methods such as body mass index and waist circumference, as well as by focusing on the quality of the food you eat, getting enough physical activity and sleep, and being mindful of portion sizes. Making small, sustainable changes to your lifestyle can help you reach and maintain a healthy body weight over time.

A Range of Results

While outside factors like fitness level have an impact, it’s still important to understand what the numbers are telling you. Once you’ve calculated your BMI, here’s how the CDC suggests analyzing the result:

• A BMI of 18.4 or less — you may be underweight
• A BMI of 18.5 to 24.9 — you are within a healthy body weight
• A BMI of 25.0 to 29.9 — you may be overweight
• A BMI of 30 or more — you may be obese

Dietician Consultations Available

Healthy eating doesn’t have to be hard, especially when you have someone to empower you to make good decisions and teach you how healthy food can be delicious. Our registered dieticians provide individually tailored nutrition plans to members of every age.

Patients with the following are encouraged to see a dietitian: diabetes, heart-related conditions, those considering bariatric surgery, pregnancy, gastrointestinal-related conditions, and patients with any other nutrition-related condition.

The program is available to all AltaMed patients at no cost. Ask your doctor for a referral or call (888) 499-9303 to enroll.