Underweight, Overweight and Obesity Oh My

Diet is essential in properly managing a healthy Body Mass Index (BMI). Eating meals that are high in fiber, whole grains, fruits and vegetables will assist with achieving healthy standards.  While eating a healthy diet full of nutrient dense, whole foods is important, there is also one simple nutrition concept that everyone should follow. If we eat less calories or burn off more calories with exercise, then we will lose weight (TED talks, 2008). Of course the opposite is true for gaining weight, although one should consider upping their calories with nutrient dense foods, rather than working out less. 

A fluctuation in a diet or exercise program of plus or minus 3,500 calories should result in 1 pound of fat being lost or gained. The recommended weight gain or loss for an individual is typically 1-2 pounds per week.  Anymore should be directed by a dietician or physician (Anspaugh, et al, 2011). So how do you know your BMI if your BMI is too high or too low?

You can use the formula: (Weight (in pounds) X 703) / Height (in²). Once you identify your number you can find where you fall on the above chart.  A BMI of less than 18.5 is classified as underweight, a BMI of 25 – 29.9 is overweight, and a BMI of more than 30 is classified as obese (Sizer, et al, 2013).  It is important to acknowledge that body weight alone cannot determine fat from lean mass. Individuals with high muscle mass content, for instance, may find themselves in the overweight category when in fact they are actually have a healthier Body Fat Content (BFC) than most. If you feel that you may fall in this category, I would suggest seeking our an air/water displacement test, calipar test, or some other means of identifying your if your BFC falls within a healthy range. Which for men is at least 3-5 percent body fat and women at least 8-12 percent (United States, 2013).

References

Anspaugh, D. J., Hamrik, M. H., & Rosato, F. D. (2011). Wellness Concepts and Applications.

(8th ed.). New York: NY, McGraw-Hill Higher Education.

Sizer, F.,Whitney, E. (2013). Nutrition: Concepts and Controversies (13th ed.). Mason, OH:

Cengage Learning.

TEDTalks (Producer). (2008) Dean Ornish: Healing and Other Natural Wonders [Video file].

Retrieved from the Films On Demand database

United States. (2013). “The Army Body Composition Program (ABCP)”. Army Regulation 600-

9, Washington, DC: Headquarters, Dept. of the Army.