Currently, there are a large number of tests with which you can evaluate the physical parameters of any person. An important indicator is body mass index (BMI). It is used not only by fitness trainers, but also by doctors. The formula for calculating the indicator is very simple, in connection with which each woman will be able to determine her ideal body mass index and strive for it.
BMI: concept
This term was introduced at the end of the 19th century by the Belgian sociologist and statistician A. Quetelet. It was he who created the formula, based on the results of which we can conclude whether the person’s weight corresponds to his height.
This indicator is informative for doctors. This is due to the fact that it reflects the state of health of patients. Everyone can also use the formula. In addition, there is a WHO BMI table for women and men. Based on the results, it can be concluded whether body weight is within normal limits.
Advantages of the method:
- Sharp and pronounced weight fluctuations can lead to the development of diseases that pose a danger not only to health but also to life. Using the formula, you can determine the ideal body weight and see if any changes are needed.
- To find out what a BMI should be for a woman, you do not need to perform many mathematical operations. It is enough to measure your height, weight and make only 2 easy calculations.
- For women, BMI is a clear confirmation of their success. Experts advise calculating the index once a month. This allows you to evaluate the dynamics of change, and also motivates you to further achievements.
The only drawback of the index is that it cannot be used to assess athletes' fitness. This is due to the fact that due to the developed musculature, the indicator will always be high. In addition, it is impractical to calculate BMI in pregnant women and children. Using the indicator, it is also impossible to assess the harmony of the figure.
BMI calculation formula
It is necessary to perform only 2 arithmetic operations. To do this, you need to know your height and weight.
The formula is as follows: I = m / h 2 , where m is body weight in kilograms, h is height in meters.
For example, how to calculate the BMI for a woman with the following data: 68 kg and 169 cm? According to the formula:
I = 68 ÷ 1.69 x 1.69 = 23.7. Round to 24. This is the body mass index.
Interpretation of results:
- 18.4 and less - weight deficit;
- from 18.5 to 24.99 - the limits of the norm;
- from 25 to 29.99 - overweight, obesity;
- from 30 to 34.99 - obesity of the I degree;
- from 35 to 39.99 - obesity of the II degree;
- 40 or more - morbid obesity.
Thus, the ideal BMI for women can vary between 18.5-24.99. Upon receipt of the result of "obesity" (any degree), it is recommended to consult a doctor. This is due to the fact that against the background of overweight, the risk of developing all kinds of diseases, especially pathologies of the cardiovascular system, is significantly increased.
BMI table for women
It was developed and approved by WHO. In the table for women, BMI is reflected in the main field, growth - in the left column. Weight indicators are shown in the upper horizontal line. Initially, you need to find your height. Then move horizontally and stop at the cell that corresponds to the weight. After that, you need to move your gaze along the BMI table for women to the color cell of the main field. The value seen is the body mass index.
This table has been repeatedly doubted by scientists. This is due to the fact that the age of the person is not taken into account during the calculation. Naturally, for example, a woman of 50 years old has a different body mass index than a young girl. Nevertheless, the table is very widely and successfully used by doctors.
Body mass deficiency
Lack of weight is as much a problem as obesity. According to statistics, three times more often patients who dream of losing weight come to nutritionists. However, there are customers who need to gain weight. In both cases, long and serious work is necessary. And it should be carried out under the supervision of a specialist.
Initially, you need to calculate BMI for a woman. If the indicator is less than 18.5, you need to consult a nutritionist as soon as possible. In the process of the initial appointment, the doctor finds out the causes of body mass deficiency.
Lack of weight may result from:
- Regular consumption of low-calorie foods. In other words, a person burns energy much more than it consumes.
- Unbalanced diet.
- Poor appetite.
- Fear of gaining weight.
- Occupation in professional sports. As a rule, trainers prohibit gaining weight even minimally.
In this case, additional consultation with a psychologist is required.
It is important to know that a low BMI may be the result of various diseases. The main causes of body mass deficiency in this case:
- Depression and other nervous disorders.
- Hyperthyroidism
- Celiac disease.
- Type I diabetes.
- Pathologies of a malignant nature.
- Chronic diseases
- Tuberculosis.
- Disruption of the digestive tract.
- Enzymatic pancreatic insufficiency.
- Helminthic infestations.
To confirm or exclude the presence of a particular disease, it is necessary to undergo a comprehensive diagnosis. In addition, you need to adjust the diet. It should be balanced and high in calories.
BMI within normal limits
This result is perfect. He indicates that a woman is doing everything right. To maintain weight, you need to eat and subject your body to physical activity in the usual way.
It is important for women to calculate BMI every month and evaluate any slightest changes. A visual schedule is the best motivation to continue following the principles of a healthy lifestyle.
Regarding nutrition. The best option is one in which a woman eats up to 5 times a day. Moreover, the size of one serving should not exceed 200 g. In addition, it is necessary to monitor the calorie intake. If extra kilograms appear, it must be reduced by 200-300 kcal or, conversely, increased if there is a decrease in body weight.
Overweight
If the BMI is in the range of 25-29.99, you need to think about your health and adjust your lifestyle. In this case, you must first determine how much food is consumed per day and what should be the daily calorie content. If the first indicator is greater than the second, the cause of overweight is obvious.
How to calculate the daily calorie content for women: (9.99 x weight, kg) + (6.25 x height, cm) - (4.92 x age, years) - 161. This is the Mifflin formula that the whole world uses.
For example, for a 29-year-old girl with a weight of 89 kg and a height of 169 cm, the daily calorie content will be:
(9.99 x 89) + (6.25 x 169) - (4.92 x 29) - 161 = 889.11 + 1056.25 - 142.68 - 161 = 1641.68 kcal.
However, it is necessary to take into account the degree of physical activity. The indicator must be multiplied by one of the coefficients:
- 1,2 - a sedentary lifestyle;
- 1.3 - the minimum number of exercises 1 time per week;
- 1.4 - training every other day;
- 1,5 - classes almost daily;
- 1.7 - continuous intensive training;
- 1.9 - hard work.
The obtained value is the daily caloric intake of the diet, necessary to maintain physical fitness. To get rid of extra pounds, you need to reduce it by 200-300 kcal. This is the safest way to lose weight and change the BMI index down. In addition, we must not forget about observing the principles of proper nutrition.
Obesity
This condition has several degrees of severity. Any of them requires medical attention. As practice shows, only 10% of women are able to cope with obesity on their own so that lost kilograms do not return again.
Initially, you need to contact a nutritionist and endocrinologist. Obesity is a condition that requires not only adjustments to the daily routine and diet, but also medication.
Ideal weight formula
Every woman wants to know a body mass index at which both she and the body will be as comfortable as possible. To calculate the ideal weight, it is recommended to use Brock's formula. It looks as follows: (height, cm - 110) x 1.15. For example, for a woman who is 170 cm tall, the ideal weight is 69 kg.
But it is necessary to regularly calculate BMI. It is important to remember that a body mass index of less than 18.5 indicates a health hazard.
Finally
BMI is an indicator used by both doctors and fitness trainers to monitor physical fitness. Each woman can calculate the body mass index on her own, the formula is simple and does not require complex mathematical calculations. A BMI of less than 18.5 indicates that a person has a clear weight deficit. An indicator of over 30 indicates obesity. In both cases, it is recommended to consult a doctor. Both excessive thinness and obesity require a long and complex correction. After the interview, the doctor will be able to calculate the BMI for the woman, after which he will draw up a referral for a comprehensive examination and, based on its results, will draw up a diet, treatment regimen and training schedule.