How to quickly and accurately calculate your correct weight

What is BMI?

BMI - body mass index (from English BMI - Body Mass Index), an indicator reflecting the degree of relationship between height and weight. Based on the obtained figure, we can conclude whether body weight is sufficient, insufficient or excessive. It is widely used in therapy in the treatment of diseases associated with excess weight, allowing you to select the required direction of treatment.

The indicator, the calculation formula, the interpretation of the data obtained - all this was developed by the Belgian scientist A. Quetelet in the nineteenth century. His research was finalized by the World Health Organization and now calculating this value is the first step towards losing weight. You can calculate your body mass index yourself. This skill is useful for people after a diet for self-control.

Pros and cons of foods with a high glycemic index

Pros of high GI:

• Provides the production of the anabolic hormone insulin, which promotes muscle gain.
• Products with the maximum GI, especially sugar, sharply increase the level of glucose in the blood during hypoglycemia, loss of consciousness, and therefore serve as a means of “first aid”.
• Quickly increase energy in the body after consumption. With a sudden onset of weakness, such products can be said to put you on your feet, nourish the liver and brain.

Minuses:

• Excessive consumption of such foods over time leads to impaired glucose tolerance, deterioration in the production of insulin, which lowers blood sugar, which can cause diabetes.
• The rapid absorption of foods with a high GI provokes the deposition of fast carbohydrates in the form of subcutaneous fat. Therefore, uncontrolled consumption of simple carbohydrates leads to overweight and obesity.
• Foods with a high glycemic index fill you up for a short time, and hunger sets in much faster than with complex carbohydrates.

How to calculate your BMI?

Body mass index is calculated individually for each person. The value of this coefficient depends on weight, height, age. There is a special online calculator that allows you to determine your body mass ratio. You will need to enter your height and weight information. The computer will give the exact value. This is especially convenient for determining BMI at home.

You can determine the index yourself, manually. It is calculated using Adolphe Quetelet’s formula: I = m/h², where m is body weight, h is height in meters .

Let's look at an example:

1. It is necessary to calculate the body mass index for a man 185 cm tall whose weight is 94 kg.
2. Let's start calculating BMI by squaring height in meters (to do this you need to multiply the number by itself): 1.85×1.85=3.4225.
3. Divide the weight in kilograms by the resulting value: I=94/3.4225=27.47.

27.47 is the obtained index value. The BMI formula is quite simple; getting the coveted value is not difficult. The question remains - what does it mean?

BMI calculator

Enter information about the person for whom you want to find out the body mass index. To do this, fill out the fields below and click the “Calculate” button.

Age must be between 18 and 100!

Height must be a number greater than zero!

The weight must be a number greater than zero!

Body Mass Index (BMI)

Body mass index is a measure of the relationship between a person's weight and height. This parameter helps to determine deviations from normal body weight in one direction or another. Excess weight is dangerous for human health, as it often leads to heart disease. The online body mass index calculator allows you to quickly and accurately find out how your weight corresponds to the norm. To calculate your body mass index, you need to select your height and weight in the provided service.

The body mass index for women is considered normal if the indicator is in the range from 20 to 22. For men, this indicator should be from 23 to 25. Statistics show that people whose indicator remains in the range of 18-22 live longer on average than those who have weight problems.

If your BMI is above 25, then this is a signal that you need to change your lifestyle. It is important to note that the formula used to calculate body mass index may overestimate obesity for athletic people because the calculation does not take muscle mass into account.

Body mass index has become especially relevant in Western countries, where the problem of obesity has become quite acute. At the very beginning, the BMI calculation was developed for sociological research, so making a medical diagnosis using these calculations is not entirely correct. However, the accessibility and ease of calculation made this calculator very popular among the population. If the index exceeds the number 30, then this most likely indicates obesity. It is important to understand that body mass index is not useful for making a diagnosis, but it can help as a guide when trying a new fitness program or diet. The BMI calculator will determine the starting point and allow you to track changes in body weight.

Decoding data: BMI table

Everyone's body mass index is different. The BMI norm is also calculated based on specific indicators. It is important to know what a specific number means. The BMI table for women, men and children will help you understand this issue. It was compiled by obesity experts WHO (World Health Organization).

The classification of obesity by BMI is quite superficial, however, it allows you to choose the direction of treatment and will be the impetus for contacting a weight loss specialist.

It is recommended to look for a BMI calculator based on age, since the norm largely depends on this indicator.

What is the glycemic index: simple about the complex

Basically, not counting minerals, vitamins and other microelements, all our food contains three main components - proteins, fats and carbohydrates. All of them are equally needed by the body to ensure the proper functioning of all systems. However, the diet must be balanced; for this, you need to maintain the correct proportions and ratios of KBZHU, calculating the daily calorie content and other indicators. In addition to the general nutritional value, any carbohydrate product additionally has its own glycemic index. At the same time, high-calorie foods may well have high levels and vice versa.

The glycemic index (abbreviated as GI) is a symbol for the rate of breakdown of any product in the body during metabolism, relative to the same rate for pure glucose. Its GI is considered to be the standard, and it is equal to one hundred units. In fact, the faster a product breaks down into its components in the body, the higher its index.

What does the glycemic index affect?

According to nutritionists, there are three main types of carbohydrates - fast, medium and slow. The low indicator covers products that are considered complex and take a long time to digest, while the highest is simple - almost empty. At the same time, one and the same product can change its GI during heat treatment or the presence of fat during cooking. For example, you can clarify that frozen ice cream has a different glycemic index than thawed ice cream.

The term glycemia and glycemic index were introduced into use by diabetes doctors. It refers to the amount of “sugar”, that is, glucose, which is dissolved in our blood. On an empty stomach, a person should experience approximately one gram per liter of blood. When you consume carbohydrates, this level rises. How much the indicators jump depends on the GI of the foods eaten.

Blood glucose levels directly affect a person's health. First of all, this applies to natural mechanisms of weight regulation. Sugar in food breaks down into glucose, causing sugar spikes and subsequent drops. If there is fiber, it significantly slows down the digestion process. In their pure form, foods with a high GI “interfere” with metabolic processes, causing their disruption.

The body simply stops producing the hormone insulin, which can cause diabetes. After all, it is this hormone that is responsible for the uniform distribution of excess sugar from the blood to all tissues of the body. Partially unused glucose is stored in the form of fatty layers. This creates a constant, irresistible feeling of hunger, which in ninety percent of cases leads to obesity, which is difficult to combat.

Glycemic index and glycemic load: what is the difference

We have already dealt with the first concept. Its main determining factors are the rate of conversion of sugar into glucose, as well as the ability of carbohydrates to be broken down. All products are usually divided into three subcategories adopted by WHO (World Health Organization), FAO (Food and Agriculture Organization), EASD (Association for the Study of Diabetes).

• Low GI reaches only 55 units.
• The average GI is considered to be from 55 to 70 units.
• Products with an index exceeding 70 units have a high GI.

This index determines exactly how blood sugar will be expressed after consuming a particular product. For example, an exotic kiwi has a GI of 50, while a regular pear has a much lower GI, only 34, due to the different carbohydrate content in both fruits (4 and 10 grams, respectively). It turns out that in order to figure out how much your blood sugar will jump, you need to take into account not only the initial GI of the product, but at the same time the amount of carbohydrates absorbed. This is where the concept of glycemic load (GL) comes from.

The formula for calculating such a load is simple - you need to multiply the GI by the amount of carbohydrates, and divide the resulting figure by one hundred.

GL = (GI x amount of carbohydrates)/100

For everyday real life, this indicator, in contrast to pure GI, will be considered more acceptable and accessible for understanding and assessing one’s own nutrition. At the same time, the load is also divided for convenience into three main categories.

• A GN of up to 10 units is considered low.
• Average GN – starts from 112 and ends with 29 units.
• A high load is considered to be 30 units and above.

Anyone can independently evaluate and estimate the average daily load level of such a plan. After this, you can think about regulating NG. Most often, the total daily load usually does not exceed 180 and does not fall below 60, but here the indicators are very individual. Experienced nutritionists advise staying somewhere in the middle, without going to extremes, which is considered the healthiest.

We do the calculations ourselves: how to calculate the glycemic index

For a very long time it was believed that any carbohydrate-containing product in a certain portion provokes the same insulin response. However, in the mid-seventies of the twentieth century, scientist Carpo from California found that different foods can affect glycemia in different ways. But only eleven years later, a method for calculating GI in digital terms was developed. It was then that an index of 100 was assigned to pure glucose. The calculation formula is simple and quite understandable.

(GI x carbohydrates in grams): 100 = GI

When creating your new, correct diet, you cannot rely solely on GI and GL indicators. This will be wrong, the picture will be incomplete. It is necessary to take into account the nutritional value, calorie content, amount of fat, protein, salt, essential amino acids and minerals in food. Moreover, you need to learn it by heart - the daily norm of the glycemic index should in no case exceed the cherished hundred, which is accepted as the standard.

BMI: what to pay attention to?

It is not possible to make an accurate diagnosis based on BMI. You will need to undergo a comprehensive examination under the guidance of a weight loss specialist. It is important to know: losing weight will not be effective without changing your habits. Only an experienced psychotherapist will help you find the causes of weight gain and get rid of them. Then you will be able to maintain the result obtained, gain harmony with yourself, self-confidence, and improve your health.

Body mass index may not be accurate. The BMI formula does not take into account the location of fat deposits: folds on the abdomen, visceral fat, may indicate the presence of diseases of the internal organs, serious problems with hormonal levels, and the functioning of the thyroid gland.

That is why you should not blindly believe the number; it is better to contact the specialists of a weight loss clinic. Here they will appreciate:

• body type;
• localization of fat deposits;
• thickness of fat folds;
• ratio of fat and muscle tissue.

This approach, in combination with the work of a psychologist, is recognized by experts as the most effective and correct.

10-second BMI test

A quick calculation of body mass index is based on your waist size. The following algorithm will help you measure correctly:

1. It is recommended to take measurements on an empty stomach using a measuring tape.
2. Before this, it is not recommended to drink or eat food.
3. Waist circumference is measured at the narrowest point of the body, approximately 2-3 centimeters above the navel.
4. Do not over-tighten or loosen the tape.

Based on the obtained value, we can draw a conclusion about the condition of the body, the presence or absence of excess weight. This is a good way to exclude visceral or central obesity, which is recognized by experts as the most dangerous.

Men

The rates for men and women are different. The optimal value for men is about 94-95 centimeters. If the obtained value is more than 102-103 centimeters, it is recommended to immediately contact specialists at a weight loss clinic to determine the true reasons for the appearance of extra pounds and get rid of them.

Excess weight is dangerous for men for several reasons:

• the risk of hypertension and coronary heart disease increases;
• the risk of heart attack and stroke increases;
• psycho-emotional disorders occur;
• There are problems in intimate life: decreased sexual desire, decreased erection, infertility.

Ignoring this indicator can aggravate the course of many chronic diseases and lead to the emergence of new ones.

Women

For women, a value over 80 centimeters is already considered dangerous. When volumes increase to 88, the risks of many diseases increase significantly, such as:

• phlebeurysm;
• cardiovascular changes;
• apnea;
• arthritis;
• risk of being diagnosed with infertility;
• disorders of the central nervous system;
• hormonal imbalance, menstrual irregularities.

It is important to start treatment on time. Statistics show that only 2-5% of people are able to lose weight at home. The best option is to contact a weight loss clinic specialist. A comprehensive technique developed by professional doctors and psychotherapists will help you get rid of excess weight once and for all.

Waist/hip ratio

Another way to assess body condition is to determine your waist-to-hip ratio. This requires taking two measurements and dividing one number by the other. The calculation is quite simple, the question remains - how to interpret the result?

• a value above 0.95 for men indicates overweight;
• for women this value is less and is 0.8.

This calculation is considered the most optimal, since it takes into account the presence of fat deposits in the abdominal area.

Calculation of excess weight using BMI

Based on the calculation of body mass index, the treatment strategy for obesity is determined. In some cases, a change in diet or training is sufficient, in others, the help of a psychologist or medication is enough. But in most cases, an integrated approach is required, a special technique used in weight loss clinics.

In this case, the technique is based on BMI, takes into account existing risk factors, chronic and current diseases, and lifestyle. This approach is recognized by experts as rational and safe for health.

BMI - 25 or more

Don't be upset or worried about having a high body mass index. This indicator is very average and is not suitable for everyone. Children and athletes should not rely on it at all.

It's another matter if the imperfections of your figure are visible to the naked eye. Before starting any training or diet, you should always consult your doctor. Tests may be needed to make sure your excess weight is not due to an underlying medical condition.

And only after making sure that there are no contraindications can you begin to lose weight.

For those who do not have time to visit a doctor, we can advise you to minimize the consumption of salty, fried and fatty foods, and also start doing simple exercises. This alone will seriously reduce the risk of developing cardiovascular diseases and significantly improve the overall condition of the body.