BMI means Body Mass Index. BMI is a tool used to measure your body fat based on height and weight. You can calculate it manually, but here's an easier way...here. Don't lie about your weight. LOL!
18.5 and below : Underweight
18.5 - 24.9 : Healthy weight
25 - 29.9 : Overweight
30 and above : (Obese)
Everyone should know their BMI so that they are able to keep tract of their potential diseases. I'm sure we all have heard of the saying, 'Prevention is better than cure'.
People who are overweight and obese need to be careful. They are at a risk of getting osteoarthritis, heart disease, diabetes, stroke, erectile dysfunction(men), etc. Underweight people are also at a risk of getting a couple of diseases such as osteoporosis, anemia, digestive diseases, etc.
Congrats if you fall under the healthy weight category. But it doesn't mean you're not prone to getting diseases mentioned above and others. Eat clean and stay healthy. Watch what you put in your mouth..and I don't mean literally. We all should take care of ourselves, because if we do get a desease, at least we know we did our best to prevent it from happening. I know, even health-freaks aren't spared from getting cancer, heart disease, kidney disease, etc. But we should do our best.
We are what we eat. I know for some of you, it's hard to start eating healthily and exercise especially for those who has never ever done it before. I understand. Well, it's never too late. Start little by little, take baby steps. Try something simple like, walking up the escalator/travelator instead or standing still, go brisk walking at a park, take the stairs instead of lift, park your car further so that you'll walk each day, dance to your favourite music, etc. Whatever it is, start moving. You CAN do it! You will feel good about it. Trust me.
Now let's talk about BMR (Basal Metabolic Rate). The amount of BMR is the amount of calories our body burn in a day. Our body burn a certain amount of calories a day even if we're just lying down on the bed. Because our heart is pumping, our stomach is digesting, our brain is constantly thinking, our lungs are functioning, etc. All of these uses energy. Our organs uses energy all the time. Just like cars, it uses fuel even if it's static.
Younger people have higher BMR and as we age our BMR slows down.
Usually for an adult female it's about 1200 and male about 2000. Click here to calculate your BMR.
My BMR is less than 1200. But I eat about 1500 or more because, I exercise 5 to 6 times in a week. Cardio, strength training and yoga in between. My BMI says that I'm underweight. So I'm eating more than my BMR to gain a little bit more weight.
So have you calculated? Are you eating less than your BMR? Or more?
Let's say your BMR is 1200 and you wish to lose some weight. To lose weight you should take food with less calories. It doesn't mean you should cut down on your meals. Remember, eating constantly keeps your BMR high. If your BMR slows down, your body burn the food you consume slower. And the rest unused energy stored as fat. So do not skip your meals. Been there done that. Of course, by skipping your meals you'll lose weight. But remember in the long run, your metabolic rate slows down too. So you'll eventually gain weight. That's something you do not want to do.
Now, fasting is a must in the holy month of Ramadan :). It's a time to give your stomach a rest after a year of churning. But don't go for 100 days (or more) of fasting. We are only required to fast for 1 month (+ 6 days not compulsory). There are people who fast for a longer period of time to lose weight *shakes head* We are required to fast so that we learn to be patient, have humility, sacrifice, control our lust/desire, etc. Did it say fast to lose weight? I don't think so. LOL!
Ok jokes aside, to gain weight, obviously you should eat food with more calories. To maintain your current weight, eat the same amount of calories as your BMR. Again, it does not mean you can now go crazy and eat pizza everyday, fried chicken, fries, burger, etc. Do not go for junk food, (occasionally is fine). But don't make it often, because even if you're skinny, you might be high in colesterol. So don't be surprised.
How to lose weight?
Have your meals as usual (breakfast, lunch, snack, dinner and supper) should sum up to a grand total 1000(based on 1200). Cutting back 200 calories a day. Maximum calorie you can cut down is 500 a day. Don't cut down more than 500. Your body needs energy or you'll end up malnourished. You can always start with cutting 100 to 200 calories per day. But of course, to see results it's best to exercise and watch your calorie intake.
Make simple changes like:
low fat milk instead of fresh milk.
capati instead or roti canai
yogurt instead of ice cream
dark chocolate instead of milk chocolate
brown bread instead of white bread
brown rice vermicelli instead of white
brown rice instead of white
baked potatoes instead of fries
olive oil as your salad dressing instead of thousand island, etc
There are many ways to change your diet. These little changes help a lot in the long run. :D
Imagine yourself at the age of 50. How healthy do you think you'll be at that age? Take a few minutes to think...
Now imagine yourself at the dining table in the morning after breakfast...what's infront of you? bottles of vitamins? or a container full of medicine? Remember, it's never too late. It's your body, it's your choice. Make that change.