So before I share my thoughts, let's start with the science:
According to the Centers for Disease Control & Prevention (CDC):
Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a health care provider would need to perform further assessments. These assessments might include skin fold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.
The Metric Calculation for BMI is your weight in kilograms divided by your height in meters squared: xx(kg)/[xx(m)2] [shout out to all my international readers!]
The American Calculation for BMI is your weight in pounds divided by your height in inches squared multiplied by 703: xx(lbs)/[xx(in)2]x703
or you can skip this trip down middle school algebra lane and use a BMI calculator like this
...So what's my BMI?
weight: 116 pounds [yeah I'm not that girl who won't reveal her weight. I told people my weight when I was 134 pounds, I just don't care that much...] height: 64 inches [yeah...I'm vertically challenged, so what!]
*random math mumblings* [carry the 1...cross multiply 703...I really suck at math, lol]
BMI=19.9
OK, so what the hell does that number mean??
Well, the standard weight status categories associated with BMI ranges for adults are:
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese
It's just that simple.....NOT!
What if my BMI isn't "normal" does that really mean I'm overweight?
Is there an ideal BMI or weight I should aim for?
Is BMI biased/skewed more toward those of European descent and doesn't factor in my ethnically influenced body shape and "shapely gifts"?
*My Thoughts*
IMO, BMI generally does what its supposed to. The range in values for each category are fairly generous to allow for variations in body type and weight distribution, including some of those shapely "gifts from the motherland". Height and weight do have a strong correlation to your body fat distribution; if you're only 5'2" and weigh 150 pounds, the odds are, you truly are overweight. HOWEVER, that doesn't mean the system is perfect. Since BMI only factors in weight, and not body composition (ratio of body fat, muscle, and bone) it can lead some people astray. You need to first understand your body and be honest with yourself. If you have a naturally athletic/muscular build, and/or you're walkin' around all swole like Terry Crews or Serena Williams, you may end up with a 25+ BMI score, because muscle weighs more than fat.
Damn, I gotta get my weight up! |
If this is what you look like, a body composition measurement will give you a more accurate interpretation of your weight (you can get a body comp measurement at most local fitness clubs, more info about body composition can be read here.) Just remember that the term overweight really means "over fat", and being over fat is bad for your health. Looking like either of these two, if naturally acquired of course, is not.
Big boobs and some extra junk in yo' trunk may also skew your BMI score, but if you have junk in yo' gut, thighs, arms, etc as well, then you could probably stand to lose a few pounds. Which brings me to my next point.
So if your BMI is above "normal" (25-29.9) and your not a walking ad for Gold's Gym, you may want to lose a few pounds. And when I say a few, I don't mean you need to lose 20lbs. I don't really believe in an "ideal" weight or BMI (singular) but I am a fan of an ideal range of weight/BMI (3-6 pounds). Again, this goes back to knowing your body. I've always had a small build, my nickname is preschool was "tiny-tot", I've heard every skinny joke imaginable [my favorite was "you're so skinny, you could hula-hoop with a cheerio"...c'mon that's damn funny!] While at first, I was a little shocked to see my BMI to be so low at 19.9, it wouldn't make sense to desire a BMI of 24. Even with having a naturally muscular build when I was at my "studyin' n munchin" weight of 134, my BMI was 23, and it didn't always look great. Likewise, if you have never been forced to drink Ensure shakes by a mother who refused to listen to doctors who said, "she's fine, she's just small"** [no bullshit! I can't drink milkshakes to this day..] then perhaps aiming for a BMI of 19 is unrealistic, and probably unhealthy. It has been discussed within the medical/research community*, that a 5-10% reduction in overall body weight can result in significantly improved health outcomes (blood pressure, blood sugar, blood lipid levels, etc). Granted this sentiment generally applies to those who are Obese (BMI of 30+), it's a good place to start your weight loss goal even if you just need to shed a few pounds, for whatever your motivation is. So if you're 5'4", 150 pounds, BMI of 25.7, you can start with a goal of losing 7.5 -15 pounds. Its nothing drastic, and if you go about losing the weight properly (i.e. no crazy diets, no insane workout regime that you can't possibly sustain), then you're off to a really good start.
One last point I'll make is that a low BMI can also be deceptive. Body Composition is an important factor here. You may have a naturally small frame, a non-muscular build, and have a normal BMI of 20, yet still have body fat composition that is higher than what is considered healthy. There are probably a good deal of women who may fall into this category, especially those "naturally thin" women who are completely INACTIVE. I'll say it once more, you need to understand your body. Determining your body composition isn't something you can do on your own, ask about it your gym or doctor's office.
Hopefully this information has been helpful. I think I'll step off my soap box now...
Thoughts? Questions? Comments? How did I do for my first soap box post? Should I follow up with a body composition post since I mentioned it several times?
*I recently read about this when trying to land my dream job--well not so much a dream job, the the dream stepping stone job. I had a phone interview, got my hopes all high, and then they got left high and dry. Sigh, another rant for another day...
**for the record, I really don't like being called "small, little, or petite" i have too much personality for those terms. I prefer to think of myself as "travel size" lol...
**for the record, I really don't like being called "small, little, or petite" i have too much personality for those terms. I prefer to think of myself as "travel size" lol...