Am I fat..? Am i underweight..? What’s normal weight..?
These are a few questions that always keep crossing our mind and for a few it causes lot of stress. There is an easy way to measure your body fat sitting at home by simply following two simple steps that will help you find out if you are underweight, or in normal limits- or overweight.
The Body Mass Index is a measure of the body weight relative to height that is associated with body fat and health risk. The equation is: BMI = body weight in kilograms/height in meters squared.
For an example if your height is 5ft- 4” ( 164 cm) and weight is 58 kgs.
BMI = 58/ 1.64x 1.64= 21.5kg/m2
Normal BMI range is used globally is varied from the one used for Indians. According to WHO- Less than 18.5 – Under weight
18.5-24.9 – Normal
25.0- 29.9- Overweight
30.0 and above- Obese
The following are common definitions of BMI thresholds (used for Indians):.
BMI limit for Indians is:
Less than 18.4 – Underweight,
18.5 – 22.9 – Normal
23 – 24.9 – Overweight
More than 25 – Obese
Another measure used to analyze your body fat is known as waist circumference.
Here by using a measuring tape you need to measure you waist circumference right in the center.
Waist circumference is 90 cm for Indian men and 80 cm for Indian women.
Waist- to- Hip Ratio:
Another simplest measure used to calculate fatness of the body is known as waist- to- hip ratio, a relationship between waist circumference and hip circumference. This can be easily done at home. Once you have known you waist circumference, find out your hip circumference. Divide your waist circumference by hip circumference; this would give you waist- to- hip- ratio.
Normal range for women- waist to hip ratio is 0.8 or less, if higher than 1.0 – it indicates you are overweight. Similarly for men if ratio is 0.9 or less then it is considered as safe, if higher than 1.0 it indicates you are overweight.
So know your weight and take best measures to keep it in limits.
If you have a higher BMI, waist circumference or a waist- to- hip ratio, it is best that you consult a nutrition expert to understand your dietary habits and recommend a suitable diet plan as per your needs. You can also visit the obesity clinic at Paras Hospitals, Gurgaon.