How did your last doctor's visit go?
With every passing year, it seems like there's another checkup we need to attend or another test that needs to be ran.
As tedious as these doctors visits can be, they are important for keeping tabs on our overall health.
One thing that your doctor probably brings up time and time again is your weight.
There is no avoiding the fact that our metabolisms slow as we age, and we have to work harder to stay in shape.
If you want a leg up on your next visit, you need to learn three little words: body mass index.
Learning how to measure and maintain a healthy body mass index for men is essential to staying healthy and staying around for years to come.
Read on to see how easily you can check your body mass index yourself and stay ahead of your weight gain!
What Is a Body Mass Index?
A BMI is a ratio that compares your weight to your height and determines if you are within a healthy weight range.
There are two ways to find your BMI: calculating it yourself or using an online tool.
For the mathematically inclined, the formula is fairly simple!
BMI = (your weight in pounds × 703) ÷ (your height in inches x your height in inches)
For example, if you weigh 180 pounds and are 5 ft. 10 in. (70 in.) tall:
BMI = (180 × 703) ÷ (70 × 70) or 126,540 ÷ 4900 = 26
Once you have your BMI number, you will use a chart to see if you are underweight, at a healthy weight, overweight or obese.
- Underweight: BMI is less than 19
- Healthy weight: BMI is 19 to 25
- Overweight: BMI is 26 to 30
- Obese: BMI is 31 or more
Are There Downsides to Using Body Mass Index?
Like most things, there are grey areas when it comes to using body mass index to measure your weight.
BMI gives most people a good idea of their healthiness, but doesn't work perfectly for everyone.
Anyone with an atypical body type will have trouble using BMI as a measure of healthy weight.
Take older folks, for example. It's natural for people to lose muscle mass as they age. But this can skew a BMI because the measure does not account for peoples' age.
On the other side of the coin, ultra fit people can struggle with using BMIs as well. Anyone who is super muscular will have a skewed BMI because the measure does not discriminate between muscle weight or fat weight.
While most of us will be able to rely on a BMI for our weight management, it's important to know that it's not the only determinant of health.
How Can I Manage My Body Mass Index?
Depending on what your BMI is, you may want to take action.
A high BMI, those above 26, indicates that you are overweight.
And with being overweight, you are at a higher risk of quite a few health problems such as:
- Heart disease
- High cholesterol
- High blood pressure
Luckily, there are ways to influence your BMI for the better.
A healthy diet is the cornerstone of any physical change.
Start with our free 1-day meal plan. It shows you what you should eat for every meal of the day.
Learning how to budget your calories and avoid harmful fats can help you gradually lower your BMI.
A healthy diet goes hand-in-hand with an exercise routine.
Our 24-minute fat burning workout is a home run. In just 24 minutes, you will burn calories and kickstart your metabolism again.
Of course, the most important part of changing your BMI is your commitment.
Dieting and exercising here and there will only do so much for you. In order for you to see the results you want, you will need to change your lifestyle.
Changing Your Lifestyle
Changing your lifestyle isn't an easy feat.
We're health experts and we'll be the first ones to tell you that!
That's why having support along the way is so crucial.
Here at the Fit Father Project, we have built a community of like-minded fathers who are all in the trenches together.
Through testimonials, online networking, VIP email coaching and our weekly newsletter, there are so many touch points where the FFP brotherhood can change your life for the better.
Consider opting in to our Sunday newsletter, where you can find tips on your diet, new exercise plans, and a spotlight on our Fit Father of the Week.
As you grow with us, you'll see why community is such a huge part of fitness success.
Hope to see you around,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.