Body Mass Index 101

It’s like paint by numbers for grownups!

Fun Facts about BMI

Well… fun if you like body weight math

What is BMI?A little knowledge is actually a great thing

How Do You Calculate BMI?

For Example…

Online: BMI Calculator

BMI GuidelinesKeep your friends close and your measurements closer

• Normal BMI is 18.5 to 24.9.

• Overweight BMI is 25 to 29.9.

• Obese BMI is 30 or above.

| | | | | | | | |15 20 25 30 35

Normal Overweight Obese

But Wait…There’s More!

Man cannot live by BMI alone

| | | | | | | | |15 20 25 30 35

BMI Caveats

• BMI is not a perfect measure of obesity.– If you’re especially muscular, your BMI

result may overestimate your body fat.– BMI measurements are less accurate

among people who are 5’ tall or shorter.– BMI results are less accurate among the

elderly.

• BMI is not a perfect measure of obesity.– If you’re especially muscular, your BMI

result may overestimate your body fat.– BMI measurements are less accurate

among people who are 5’ tall or shorter.– BMI results are less accurate among the

elderly.

BMI and Waist CircumferenceJust the facts man, just the facts

Learn to do it!

Waist CircumferenceWhen to Worry

• For men, a waist circumference of 40 inches or more.

• For women, that magic number is 35 inches or more.

Quick Quiz• True or False: If a woman’s waist

circumference is 35 inches or more, she is at greater risk of developing heart disease or diabetes.

• You are obese if your BMI is over: * 25 * 35

* 30 * 40

• True or False: If a woman’s waist circumference is 35 inches or more, she is at greater risk of developing heart disease or diabetes.

• You are obese if your BMI is over: * 25 * 35

* 30 * 40

BMI, Waist Circumference, and You

One big, happy family

Risky Business

• People with high BMI or waist circumference increase their risk of getting…– Type 2 diabetes -- Heart disease– High blood pressure -- Stroke– Liver disease -- Sleep apnea– Osteoarthritis -- Gallbladder disease

Contributing FactorsAll rest and no exercise makes

Jack an unhealthy boy

Being Overweight or Obese is Dangerous

Quick Quiz• True or False: If your BMI is high, but

you also have high cholesterol, you decrease your risk of heart disease.

• People with high BMI or waist circumference are at risk of getting… * Type 2 diabetes * Heart

disease* High blood pressure * All of the above

• True or False: If your BMI is high, but you also have high cholesterol, you decrease your risk of heart disease.

• People with high BMI or waist circumference are at risk of getting… * Type 2 diabetes * Heart

disease* High blood pressure * All of the above

What Can You Do to Lower Your BMI or Waist Circumference?

It’s as easy as pie.

Well, as easy as saying “no” to pie.

Change What You Can

• Since it’s very difficult to adjust your height, the way to lower your BMI is by losing weight.

• Losing weight will also lower your waist circumference.

…But How?

Changing diet and lifestyle is easier said than done

Where to Start

Set Achievable Goals

Set Up Rewards for Doing WellJust in case virtue isn’t enough

• Reward yourself for making progress along the way, not just for reaching your overall goal.

• THE REWARD SHOULD NOT BE FOOD!

Adjusting RewardsTo the victor go small, frequent shares of the spoils

Earning frequent, small rewards for achieving smaller goals is a more effective way to change habits than celebrating a long, hard effort with a large reward.

Earning frequent, small rewards for achieving smaller goals is a more effective way to change habits than celebrating a long, hard effort with a large reward.

Hold Yourself Accountable

Keeping Track of ProgressTo err is human. To record that error in your

journal is divine.

Reflect on your progress--these notes could help you make connections you might not be aware of.

Reflect on your progress--these notes could help you make connections you might not be aware of.

Words of Hope!

Quick Quiz

• True or false: It’s a great idea to reward your diet and exercise successes with food.

• Set ___, ___ goals* Large, achievable * Specific,

attainable

* General, difficult * Specific, difficult

• True or false: It’s a great idea to reward your diet and exercise successes with food.

• Set ___, ___ goals* Large, achievable * Specific,

attainable

* General, difficult * Specific, difficult

Now Let’s Test Your Memory!

• BMI stands for…* Body Mass Index * Body Mass Increase

* Burly Man I.D. * Big Muscular Insect

• True or false: You measure waist circumference by wrapping a tape measure around your waist and recording the result.

• BMI stands for…* Body Mass Index * Body Mass Increase

* Burly Man I.D. * Big Muscular Insect

• True or false: You measure waist circumference by wrapping a tape measure around your waist and recording the result.

That’s All, Folks!That’s All, Folks!Do you have any questions?Do you have any questions?