# Body Mass Index 101 It’s like paint by numbers for grownups!

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Body Mass Index 101 It’s like paint by numbers for grownups!

Fun Facts about BMI Well… fun if you like body weight math

What is BMI? A little knowledge is actually a great thing BMI stands for body mass index. It’s a measure of your weight as it relates to your height. Knowing your BMI will help you determine whether or not you face various health risks.

How Do You Calculate BMI? First, take your weight in pounds and multiply it by 703. Second, multiply your height in inches by itself. Then divide the first number by the second number! How easy is that?

For Example… If a man is 70 inches tall (5’ 10’’) and weighs 240 pounds, the BMI math should look like this… (240 x 703) / (70 x 70) = BMI (168,720) / (4,900) = BMI 34.43 = BMI

Online: BMI Calculator

BMI Guidelines Keep your friends close and your measurements closer Normal BMI is 18.5 to 24.9. Overweight BMI is 25 to 29.9. Obese BMI is 30 or above. |||||||||||||||||| 1520253035 Normal OverweightObese

But Wait…There’s More! Man cannot live by BMI alone |||||||||||||||||| 1520253035

BMI Caveats BMI is not a perfect measure of obesity. –If you’re especially muscular, your BMI result may overestimate your body fat. –BMI measurements are less accurate among people who are 5’ tall or shorter. –BMI results are less accurate among the elderly. BMI is not a perfect measure of obesity. –If you’re especially muscular, your BMI result may overestimate your body fat. –BMI measurements are less accurate among people who are 5’ tall or shorter. –BMI results are less accurate among the elderly.

BMI and Waist Circumference Just the facts man, just the facts If you carry your weight around your waist, you may be at additional risk for obesity-associated complications--even if your BMI is relatively low. To find out if you’re at risk, measure the circumference of your waist.

Learn to do it! To measure your waist circumference, stand up, wrap a tape measure around your waist (just above your hips), and breathe out. Once you breathe out, look at the tape measure and record the number of inches it takes to circle your waist.

Waist Circumference When to Worry For men, a waist circumference of 40 inches or more. For women, that magic number is 35 inches or more.

Quick Quiz True or False: If a woman’s waist circumference is 35 inches or more, she is at greater risk of developing heart disease or diabetes. You are obese if your BMI is over: * 25 * 35 * 30* 40 True or False: If a woman’s waist circumference is 35 inches or more, she is at greater risk of developing heart disease or diabetes. You are obese if your BMI is over: * 25 * 35 * 30* 40

BMI, Waist Circumference, and You One big, happy family

Risky Business People with high BMI or waist circumference increase their risk of getting… –Type 2 diabetes-- Heart disease –High blood pressure-- Stroke –Liver disease-- Sleep apnea –Osteoarthritis-- Gallbladder disease

Contributing Factors All rest and no exercise makes Jack an unhealthy boy If you’re a smoker,don’t exercise much,have high cholesterol, or eat unhealthy food, having a high BMI or waist circumference significantly increases your risk of getting heart disease or type 2 diabetes.

Being Overweight or Obese is Dangerous According to the National Institute of Health, over 300,000 lives could be saved annually if people maintained a healthy weight. When your body has to carry so much excess weight, it puts tremendous strain on your heart.

Quick Quiz True or False: If your BMI is high, but you also have high cholesterol, you decrease your risk of heart disease. People with high BMI or waist circumference are at risk of getting… * Type 2 diabetes * Heart disease * High blood pressure* All of the above True or False: If your BMI is high, but you also have high cholesterol, you decrease your risk of heart disease. People with high BMI or waist circumference are at risk of getting… * Type 2 diabetes * Heart disease * High blood pressure* All of the above

What Can You Do to Lower Your BMI or Waist Circumference? It’s as easy as pie. Well, as easy as saying “no” to pie.

Change What You Can Since it’s very difficult to adjust your height, the way to lower your BMI is by losing weight. Losing weight will also lower your waist circumference.

…But How? Changing diet and lifestyle is easier said than done

Where to Start Eat more fruits, vegetables, beans and fiber-rich foods. Eat less fat, sugar and sodium. You don’t have to run a marathon to begin an exercise plan. Walking is a great way to start.

Set Achievable Goals Your goals should be specific and attainable. Saying “I should lose weight” is a great first step, but follow it up with a plan. For example, walking for 30 minutes, 5 times a week is a specific, attainable initial goal.

Set Up Rewards for Doing Well Just in case virtue isn’t enough Reward yourself for making progress along the way, not just for reaching your overall goal. THE REWARD SHOULD NOT BE FOOD!

Adjusting Rewards To the victor go small, frequent shares of the spoils Earning frequent, small rewards for achieving smaller goals is a more effective way to change habits than celebrating a long, hard effort with a large reward.

Hold Yourself Accountable Keep a journal that records your daily progress and setbacks. If you’re changing your diet, record what you eat each day. If you’re increasing exercise, keep a list of what you do and when.

Keeping Track of Progress To err is human. To record that error in your journal is divine. Reflect on your progress--these notes could help you make connections you might not be aware of.

Words of Hope! Losing as little as 5- 7% of your body weight significantly decreases your health risks! A fantastic first step is to lose 10% of your body weight. You can do it! Your heart will thank you.

Quick Quiz True or false: It’s a great idea to reward your diet and exercise successes with food. Set ___, ___ goals * Large, achievable* Specific, attainable * General, difficult* Specific, difficult True or false: It’s a great idea to reward your diet and exercise successes with food. Set ___, ___ goals * Large, achievable* Specific, attainable * General, difficult* Specific, difficult

Now Let’s Test Your Memory! BMI stands for… * Body Mass Index* Body Mass Increase * Burly Man I.D.* Big Muscular Insect True or false: You measure waist circumference by wrapping a tape measure around your waist and recording the result. BMI stands for… * Body Mass Index* Body Mass Increase * Burly Man I.D.* Big Muscular Insect True or false: You measure waist circumference by wrapping a tape measure around your waist and recording the result.

That’s All, Folks! Do you have any questions?

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