BMI is not the end all be all (5 min)

BMI is often used as an indicator of health, but it doesn't tell the full story. Learn about other measurement tools and what to keep in mind to prioritize & improve your health.

Transcript

00:00

When it comes to our health, there are a lot of numbers to keep track of. Here's one-- the nutritional value in your food.

00:06

You find this on the nutrition facts label of your packaged goods. We also want to keep track of our blood pressure, blood

00:12

sugar, cholesterol, and how often we're moving our body. And that's not even the half of it. Another number a lot of people have heard about is BMI.

00:21

Although it does not tell the full story, it's often used as an indicator of health. [LIGHTHEARTED MUSIC]

00:29

I'm Maya Feller, registered dietitian nutritionist. BMI stands for body mass index.

00:36

It's a way to determine your weight category-- underweight, healthy weight, overweight, or obese for adults

00:43

20 years and older. It's calculated using your weight and height. There are plenty of online calculators

00:49

you can use to determine your exact number. These are the ranges for most adults. If your BMI falls below 18.5, you're considered underweight.

00:59

A BMI between 18.5 and 24.9 is the healthy weight range. A person is considered overweight

01:06

if their BMI is between 25.0 and 29.9. Anything 30 and up is considered obese.

01:14

BMI was developed in the early 19th century by a Belgian mathematician. Since its inception, health care has evolved.

01:22

Now we include other measurement tools and data when diagnosing diabetes, hypertension, and heart disease.

01:28

Pediatric BMI is calculated using a percentile rather than number ranges. Clinicians want children to develop along their own curves.

01:37

There are variations that are consistent during growth spurts and unique fluctuations in body composition depending on a child's age and sex.

01:46

It's important to point out that your BMI does not directly measure body fat. But there is a correlation between your number

01:55

and your body fat percentage. In fact, it's possible for people to have the same BMI and have different body fat percentages.

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For instance, women, older people, and non-athletes tend to have more body fat than men,

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younger people, and athletes. But they can still have the same BMI number. A high BMI number can mean that a person has

02:16

a high percentage of body fat or high lean body mass of muscle and bone as well as other organs and tissue.

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What that means is that your BMI is a starting point. It's not the end all be all. A health care professional will perform further assessments

02:32

that will better determine a person's health. They'll look at a combination of your BMI and other health factors and see if you're at risk for certain diseases.

02:41

The diagnosis of a BMI in the overweight or obese range can be the result of a number of factors. It's best to seek a qualified health care provider

02:50

to work with you to develop an individualized and sustainable plan focused on improving your health outcomes.

02:58

If you want to prioritize your health, here are a few things to keep in mind. A diverse and balanced pattern of eating can help support lowering blood sugars,

03:06

having healthy blood pressure and healthy lipid levels. If you're trying to shift your body composition, making mindful and intentional choices

03:14

around your food and nutrition will serve you well. Keeping an eye on your food quality is a good place to start.

03:21

For example, a handful of nuts provides fiber, which supports your gut and heart health. Healthy fats will always be a better choice

03:29

than a fat free 100 calorie snack. Some people may benefit from keeping a food journal to learn and understand their food patterns.

03:36

It also helps keep you accountable. You should track everything you consume in a food journal. Remember, to make shifts in your body composition,

03:44

you need to pay attention to the types and proportions of foods you consume as well as the energy you expect.

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You can increase or decrease what you're eating to meet your desired goals. Have an extra scoop of peanut butter

03:57

with your peanut butter and apples and prioritize healthy fats like salmon, chicken, and nuts. If you have healthy snacks on hand,

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it's convenient to reach for veggies and hummus rather than chips and dips. Avoid added sugars in your food and drink.

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Try replacing soda or sugary sports drinks with sparkling water. I recommend contacting a registered dietitian

04:16

like me or a qualified health care provider to help you out. Regular physical activity can also

04:22

help you build lean muscle mass. Of course, being physically active is sometimes easier said than done.

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There are many factors that can prevent people from getting out and exercising. My suggestion-- implement small things throughout your day--

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baby steps. Start slow. You don't need to spend hours at the gym. Try adding a walk to your day or taking the stairs.

04:44

A little exercise a day is a great place to start. Don't get discouraged if you don't see a change overnight.

04:50

Making movement a part of your routine can have long-term benefits for your overall health. Just like the number on the scale,

04:58

it's important not to live and breathe by your BMI. It is not a complete indicator of how healthy you are.

05:05

Remember, small changes can help shift all of the numbers in the right direction and get you where you want to be quicker than you expect.