Key Takeaways:

• BMI is the standard measure for ideal weight
• BMI fails to account for other factors that affect one’s ideal weight, such as ethnicity and age
• Scientists and researchers are turning to other tools, including DEXA, waist circumference measurements, and skinfold calipers
• Patients can reduce the cost of their meds by up to 80%

Discover why BMI is not the “be all and end all” of healthy weight assessment.

The Centers for Disease Control and Prevention (CDC) National Center for Health Statistics reports that about 9 million Americans are overweight. A significant proportion of overweight Americans are on a weight loss journey that has them set on achieving their ideal weight, based on their height, within a specific time frame. That is what BMI (body mass index) is all about.

If my height is X, my ideal weight should be Y. It’s as simple as that.

Or is it? Does this ideal apply to all people at all times?

Belgian statistician and astronomer Adolphe Quetelet came up with the concept of BMI 180 years ago. BMI refers to a measure of body fat in relation to the height and weight of adult men and women. It is a tool used by researchers to track the levels of obesity in a population. Doctors and health care professionals also use BMI to assess patients’ health.

What is considered a healthy BMI?

Both researchers and clinicians use BMI to determine the health status of a population or of specific patients. Though BMI varies across ethnicities and gender, we can define the categories as:

• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity class I = BMI of 30.0–34.9
• Obesity class II = BMI of 35.0–39.9
• Obesity class III = BMI of 40 or greater

BMI is given as a range. We consider those falling within the normal weight range to have a lower risk of developing chronic conditions. But where does ethnicity and age come in?

The interplay between BMI, age, and ethnicity

We calculated BMI based on one’s height. We consider women of white and black ethnicity and Hispanic women to have “healthy weight” when their BMIs range from 18.5 to 24.9.

A woman 65 inches (1.65 meters) tall falls in the normal adult BMI range if she weighs 111 to 150 pounds (or 50–68 kg). This does not consider the impact of ethnicity and age in determining one’s ideal weight.

Research has found that Mexican American women typically have different body fat distribution as compared to Black-American or white women. Black American women are likely to have higher muscle mass than Mexican American or white women.

A majority of Mexican American women will have more fat around their abdomen. This implies that Mexican American women with the same BMI as their white or Black American counterparts are likely to have a larger waist circumference and more body fat.

South Asian and Asian populations typically have more body fat as compared to white populations. Health conditions such as type 2 diabetes in this ethnicity also occur at lower BMI levels.

BMI falls short because it doesn’t account for body composition or where the body has stored the fat it’s carrying. Women with significant muscle mass get a high BMI reading when using a BMI calculator, even though they have much lower fat levels. This includes professional athletes and bodybuilders.

Waist size and weight around the waist is notoriously associated with complications such as type 2 diabetes and cardiovascular complications. BMI fails to account for the differences in fat distribution based on ethnicity and body types.

Why is a healthy BMI important?

BMI is not an absolute measure, but it is still one of the easiest, cheapest, and most effective ways to tell whether someone is obese or has a healthy weight. A higher-than-normal BMI indicates high body fat and often predicts a higher chance of developing chronic diseases and an increased risk of premature death. BMI is thus an effective metric in determining disease and predicting the mortality and health risks of individuals.

It is a common misconception that having a low BMI automatically indicates longevity. This, however, is not always the case. People with BMI readings classified as underweight on a BMI table may be at high risk for chronic weight-related diseases and premature death.

This may not be welcome news if you have been working extra hard to get to the ideal weight based on your BMI. Here’s why that might happen.

Important factors affecting “ideal weight”

BMI readings are the basis for determining one’s ideal body weight, but they don’t paint the full picture. What factors more accurately indicate a healthy weight?

Body circumference measurements

The circumference of your waist is linked to your risk of disease. A waist circumference of 35 inches (89 cm) shows a higher risk for disease in women.

Body fat percentage

Skinfold calipers are a tool used to measures the thickness of the skin to determine your body fat percentage. This tool requires training to use and may cause some discomfort, but can give more insight into body composition.

Muscle mass and body composition

Another accurate tool is the DEXA (Dual-energy X-ray absorptiometry), which measures muscle mass, total body fat, and bone mass. Muscle weighs significantly more than fat, so often heavily muscled individuals will register as overweight on a BMI table, despite having low body fat.

Healthcare providers are incorporating diverse diagnostic tools to gain better insights into a person’s weight-related health status.

5 weight management measures to maintain a healthy BMI

Maintaining a healthy weight is essential for your overall health. It is important to stay within a healthy weight range as you advance in age. Keeping your weight in check can significantly reduce your risk factors for chronic disease, which can be quite expensive to manage.

Here are some things you can do:

Increase physical activity

Moving helps you maintain good weight and lower your chances of developing heart disease. You can start with gentle exercises such as walking and work up to some cardio and other exercises.

Eat healthy

What you put on your plate translates to how healthy you are. Choose healthy fats, whole grains, and fruit and vegetables. Substitute saturated fats with heart-healthy oils such as olive oil and coconut oil.

Watch your portion sizes

Eating the right foods is not all that’s required of you. It is equally important to watch your portion sizes to avoid weight gain. Large food portions add extra calories that end up being stored as fat.

Skip the sugary drinks

It’s easy to binge on readily available sugary drinks, but this only increases your caloric intake without providing any nutritional value.

Track your heart stats

Wearable technology makes it easy to keep track of your heart stats and health information. This should keep you on track and allow you to make immediate adjustments or seek medical advice when you notice any worrisome changes.

Managing chronic diseases can be expensive and exhausting. Diabetes medication could easily cost up to $600 each month . The tips offered above can reduce your risk for being overweight and obese, thereby lowering your risk for chronic disease, such as high blood pressure or type 2 diabetes. If you are already living with a chronic condition or have health problems, take heart – there is good news for you, too.

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