How to Calculate Your BMI and Cut Down On Calories

We live in a society where obesity is on the rise and ways to combat its negative effects is a top priority.  The guidelines will help you calculate your body mass index (BMI) and how to adjust your weight accordingly by eating right.

Adults can measure their BMI to check whether their weight is healthy for their height. Doctors consider it a useful indicator of overall health: being underweight is linked with other health problems, such as anaemia and osteoporosis, while being overweight can increase your risk of suffering problems such as heart disease, stroke and type 2 diabetes.

To calculate your BMI, all you do is divide your weight by your height squared (that is, your height multiplied by itself).If you are, say, 1.6 metres (five feet three inches) tall and weigh 65 kilograms (143 pounds), this is how the calculation goes: 1.6 × 1.6 = 2.5665 ÷ 2.56 = a BMI of 25.39

Analysis

A BMI between 18.5 and 24.9 is considered to be ideal. Lower than 18.5 is considered underweight, and 25 or higher is deemed overweight. If your BMI is too low or too high, you should consider talking to your doctor about ways to bring yourself within the ideal range.

Accuracy

BMI can also be deceptive. Muscle weighs more than fat, so exceptionally muscular people such as weight trainers and athletes may have a high BMI but still be a healthy weight. If you're in any doubt, ask your doctor.

By making simple, smart food choices you can reduce your energy intake, eat satisfying portions and maintain a healthy weight — for life.

• First and foremost, eat plenty of fibre in the form of whole grains, pulses, nuts and seeds, as well as the fruit and vegetables that should form the bulk of your meals. Obesity is clearly linked to low fibre intake, and just a few extra grams/ounces a day can make a difference.
• Stop eating sweetened breakfast cereals, croissants and pastries, and white bread, pasta and rice. Switch to fibre-rich bran flakes, wholegrain bread and pasta, and brown rice, which will keep you feeling full for longer.
• Choose poultry or fish over fatty, additive-laden sausages and burgers. Use extra-lean ground beef and the leanest cuts of meat.
• Bake, grill, poach or steam your food rather than frying it. Instead of fries try a baked sweet potato.
• Go for low-fat cheese and skimmed milk. Stop buying sugary, full-fat, non-bio yoghurt. Switch to low-fat bio and eat it with plenty of fruit.
• Instead of eating a whole chocolate bar, try a couple of squares of dark chocolate that's high in cocoa solids to get your chocolate fix.
• Swap fatty, salty, packaged snack foods for an apple, a small bunch of grapes, some dried apricots or a handful of unsalted nuts.
• Switch from sugary soft drinks to mineral water or fresh fruit juice.

By following these simple guidelines, you can calculate your own BMI and learn how to cut down on calories.