Men's Health

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BMI Chart and Normal Weight Ranges for Men

BMI offers valuable information about the risks of certain health conditions, but what does BMI actually mean? Find out this pressing question and how men reach a healthy weight.

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Body mass index, or BMI, is used to categorize weight. It offers valuable information about the patient's risk of developing certain health conditions.

So, what does BMI actually mean and how can men reach a healthy weight?

What Does My BMI Mean?

Body mass index is a measure of body fat. It is derived using height and weight (mass) and applies to adult men and women. Children and teens can also use BMI.

The equation for BMI is kg/m2, in which kg is a person's weight in kilograms. The m2 is height in meters squared. In imperial units, the formula is BMI = lbs. X 703/in2.

Using an online BMI calculator for men can also be quick and helpful.

BMI Categories

BMIs are placed into different weight categories, including underweight, normal, overweight, and obese. These help shine light on potential health risks.

Those with a high BMI, especially a BMI of 30 or more, tend to be at greater risk of health problems. These often include type 2 diabetes, cardiovascular disease, stroke, cancer, gallbladder disease, osteoarthritis, and sleep apnea.

However, not all those that fall into an overweight or obese category face these high risks. This is because gives false information for one with greater lean muscle mass. A high BMI could classify athletes and weight lifters as "obese" due to the large amount of healthy muscle tissue.

On the other hand, a low BMI can also come with health risks. An "underweight" classification may be linked to malnutrition or even help pinpoint an eating disorder. Especially for a prolonged period of time, a low BMI increases the likelihood of fragile bones, anemia, hair loss, and infertility. A low weight can also weaken the immune system and make the body more susceptible to infection and illness.

A "normal" BMI does not necessarily mean that a person is free from heart disease, diabetes, and other health risks, either.

Because all-in-all, BMI is a general measurement of overall body weight. It should be used as a screening tool and used in combo with other measurements, including those that measure body composition.

Unlike BMI, body composition considers certain amounts of fat, muscle, and water. It can also pattern changes in these masses and offer greater insight on health risks. Methods to measure body composition include body fat percentage, waist circumference, and waist-to-hip ratio:

• Body fat percentage: Body fat percentage is the weight of total body fat divided by total body weight. This helps separate essential fats from storage fats.

Essential fat is the amount of fat needed that is namely essential to survive. Storage fat consists of fat accumulation, some of which protect our internal organs in the chest and abdomen. Other storage fat is active fat that increases the risk of chronic disease.

Body fat can be measured through various methods, including skinfold measurements and bioelectric impedance analysis.

• Waist circumference: Waist circumference measures waist size right above the belly button and below the rib cage. The measurement considers fat distribution in the abdomen.

Men are advised to keep waist circumference under 40 inches.

• Waist-to-hip ratio: A waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to hips. WHR is calculated by measuring the smallest circumference of the waist. It is then by the circumference of the hips at the widest part.

According to the World Health Organization (WHO), the ideal WHR for men is less than 0.9.

Reaching a Normal BMI for Men

First, consult with a healthcare professional to help determine a healthy weight for you and disease risk. They can also devise a plan to meet personal needs and preferences.

Ultimately, though, one can control BMI, weight, and health by making lifestyle changes that consider diet and exercise. Sleep hygiene and stress management are important, too.

General tips include:

• Place the emphasis on whole foods rich in fiber, protein, and healthy fat. The combo naturally keeps calories in check while offering the body with countless nutrients.

• Reduce packaged, convenience foods laden in refined flour, sugar, oil, and salt. These types of products tend to supply empty calories and are devoid of any nutritional value.

• Aim for at least 150 minutes of moderate to vigorous aerobic exercise weekly, or 30 minutes most days of the week. Example cardio exercises include brisk walking, jogging, biking, swimming, and dancing.

• Incorporate resistance and strength training at least two to three times each week. Focus on targeting all major muscle groups, including the chest, back, shoulders, arms, and legs.

• Increase movement throughout the day, as any activity is helpful. Simple ways to be more active include taking the steps, biking to work, and standing while talking on the phone.

• Sleep seven to nine hours each night to reduce the risks of sleep deprivation and weight gain. Structuring a bedtime routine and staying consistent with sleep and wake times can help lead to a better night's rest.

• Manage stress to help control cortisol levels and food cravings. Positive coping techniques include meditating, exercising, listening to music, and calling a friend.

• Consider a weight loss meal delivery service. BistroMD offers a Men's Program, delivering healthy meals right to doorsteps! And not to mention, receive ongoing support from nutrition experts!

Written By Sarah Asay, RDN. Published on August 30, 2019. Updated on September 09, 2019.

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