According to the Centers for Disease Control and Prevention, body mass index, or BMI, correlates strongly to body fat percentage and can help determine if you are at risk due to excess body weight. Since over two-thirds of adult Americans are considered overweight or obese, the focus of most fitness programs is weight loss. Knowing your BMI and counting your calories can help you lose weight and improve your health.
Counting Calories
A calorie is a unit of energy found in food and is necessary to sustain life. If you consume more calories than you need to sustain your activity level and body processes, you will gain weight. To lose weight you need to consume fewer calories than you burn on a regular basis. Most people believe that it is what you eat the matters and not how many calories you consume. However, a study funded by the National Institutes of Health found that while it is important to make healthy food choices, you need to count your calories to manage your weight.
Calories and BMI
A high BMI correlates to excess body weight and increases your risk of diseases such as cardiovascular disease, stroke and type 2 diabetes, according to the American College of Sports Medicine. Eating fewer calories will help you achieve a healthy BMI, but you first need to know how much you eat. Nancy Clark, M.S., R.D., recommends keeping a food journal to monitor caloric intake. If your BMI is high and you want to lose weight, cut your calories by 10 to 20 percent for a modest lifestyle change that is sustainable.
BMI Classification
BMI is calculated using your height and weight. The result is a number that categorizes your body for health classification. A BMI under 18.5 is considered underweight. If your BMI is between 18.5 and 24.9, you are considered to be at a normal weight. A BMI between 25.0 and 29.9 is considered overweight, and anything over 30 is classified as obese. For most people this is an accurate classification. However, if you have a lot of lean muscle tissue, BMI will not be an accurate assessment.
Food Choices
The foods you eat can still impact your weight and health even though it is the amount of calories you eat that ultimately determines if you gain, lose or maintain your body weight. A diet that is high in fiber and complex carbohydrates will help you manage your weight, promote gastrointestinal health and provide your body energy. Choosing lean sources of protein will provide essential amino acids and decrease the amount of saturated fats you consume. Include lots of fruits and vegetables as well as unsaturated fats to provide vitamins and minerals as well as heart-healthy fatty acids.
Considerations
BMI and calorie counting is important, but only your physician can give you a complete picture of your health. A full physical will tell you about what is happening inside your body and help you determine if you need to make further adjustments to your diet and body weight. Discuss with your physician any changes you would like to make, and together determine ways to improve your health and BMI.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, M.S., R.D.; 2008
- DrLenKravitz.com: The Remarkable Calorie
- Calorie Control Council: Calories Still Count
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
- Centers for Disease Control and Prevention: Body Mass Index
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