Why the BMI indicator has problems as an Health indicator ?

 Body Mass Index (BMI) is a widely used measurement tool that is used to assess whether an individual is underweight, normal weight, overweight, or obese. However, while it is a popular measurement tool, it has been criticized for its limitations as a health indicator. In this blog post, we'll explore the problems with the BMI indicator and why it should not be used as a sole measure of health.

What is BMI?

BMI is a measure of body fat based on an individual's height and weight. The formula used to calculate BMI is weight (kg) / height (m^2). The resulting number is then compared to a range of values that are considered to be healthy for a particular height.

The limitations of BMI

While BMI is widely used, it has several limitations that make it a problematic health indicator. Here are some of the main limitations:

• It does not take into account body composition. BMI does not distinguish between fat mass and muscle mass. This means that two individuals with the same BMI can have very different levels of body fat.
• It does not take into account age, sex, or ethnicity. BMI does not take into account differences in body composition based on age, sex, or ethnicity. For example, older adults tend to have less muscle mass than younger adults, which means they may have a higher percentage of body fat even if their BMI is within the healthy range.
• It does not take into account location of body fat. BMI does not differentiate between subcutaneous fat (fat under the skin) and visceral fat (fat around internal organs). Visceral fat is considered to be more harmful to health than subcutaneous fat, which means that individuals with a healthy BMI but high levels of visceral fat may still be at risk for health problems.
• It does not take into account physical activity level. BMI does not account for the amount of physical activity an individual engages in. This means that two individuals with the same BMI can have different levels of fitness and health.

BMI can be misleading in some situations for several reasons. Here are a few examples:

Body Composition: BMI does not distinguish between fat mass and muscle mass. As a result, individuals with a high amount of muscle mass, such as athletes, bodybuilders, or those who are physically active, may be classified as overweight or obese based on their BMI even though they have a healthy body composition. Similarly, older adults may have less muscle mass than younger adults, which can lead to a lower BMI, but still have a higher percentage of body fat.

Ethnicity and Age: BMI is calculated based on the same formula regardless of age, sex, or ethnicity. However, different ethnic groups and age groups can have different body compositions, and therefore, BMI cut-off points may not be appropriate for all populations. For example, Asian populations tend to have a higher percentage of body fat at a lower BMI than Western populations.

Body Fat Distribution: BMI does not take into account the distribution of body fat. Visceral fat, which is located around the abdominal organs, is more metabolically active and increases the risk of health problems such as type 2 diabetes and cardiovascular disease. However, BMI does not differentiate between visceral and subcutaneous fat, which is located under the skin. As a result, individuals with a high amount of visceral fat may have a healthy BMI but still be at risk for health problems.

Health Conditions: Some health conditions can affect body weight and, therefore, BMI. For example, individuals with a high amount of fluid retention or edema may have a higher BMI, but this is not related to body fat. Similarly, individuals with osteoporosis may have a lower BMI due to a decrease in bone density, even though they may have a higher percentage of body fat.

What should be used instead?

While BMI is a useful tool in some contexts, it should not be used as a sole measure of health. Instead, other indicators of health should be used alongside BMI. Some alternative measures of health include:

• Waist circumference - this measurement can give an indication of the amount of visceral fat an individual has.
• Body fat percentage - this measurement can give an indication of the amount of fat mass an individual has.
• Fitness level - this measurement can give an indication of an individual's overall health and physical fitness.

BMI can be misleading in some situations because it does not take into account body composition, ethnicity and age, body fat distribution, or health conditions. Therefore, it is important to consider other measures of health, such as waist circumference, body fat percentage, and fitness level, in addition to BMI, to provide a more accurate assessment of an individual's overall health.

While BMI is a popular measure of health, it has several limitations that make it a problematic indicator. It does not take into account body composition, age, sex, ethnicity, location of body fat, or physical activity level. Instead, other measures of health should be used alongside BMI to provide a more comprehensive picture of an individual's overall health.

Why do Rich People succed in their Diet while the Poor always fail ?

"WELL OFCOURSE SHE SUCCEEDED, SHE'S AN ARTIST, HAS LOTS OF MONEY FOR DIET PROGRAMS, WHILE ME? " Diet is an essential aspect of maintaining a healthy lifestyle. However, it is a well-known fact that people from different socioeconomic backgrounds tend to have different levels of success when it comes to dieting. On one hand, it seems that rich people succeed in their diets more often, while on the other hand, the poor always seem to fail. This raises the question: why do rich people succeed in their diet while the poor always fail to do so? In this article, we will explore the possible reasons for this phenomenon.

Access to quality food

One of the most significant factors contributing to the difference in dieting success between the rich and the poor is the access to quality food. Generally, wealthy individuals have access to a wider range of nutritious food options, including fresh fruits, vegetables, lean meats, and other whole foods. In contrast, people living in poverty often have limited access to quality food due to a lack of financial resources and proximity to grocery stores. As a result, they may rely more heavily on cheap, processed foods that are high in calories and low in nutrients, which can contribute to weight gain and other health problems.

Time and Resources

Another factor that may contribute to the success of rich people in their diets is their access to time and resources. Wealthier individuals often have more flexibility in their schedules and can afford to hire personal chefs or nutritionists to help them prepare healthy meals. They also have access to fitness centers, personal trainers, and other resources that can help them maintain a healthy lifestyle. In contrast, people living in poverty may have limited time and resources to devote to dieting, making it more challenging to stick to a healthy eating plan.

Education and Knowledge

Another possible explanation for the success of rich people in their diets is their level of education and knowledge about nutrition. Wealthier individuals may have more opportunities for education and access to information about healthy eating, making it easier for them to make informed choices about their diet. In contrast, people living in poverty may have limited access to education and may not have the same level of knowledge about nutrition, making it more challenging for them to make healthy choices.

Stress and Mental Health

Finally, stress and mental health can also play a role in the success of dieting. People living in poverty are more likely to experience high levels of stress due to financial insecurity, housing insecurity, and other challenges associated with poverty. Stress can trigger overeating and other unhealthy habits, making it more challenging to stick to a healthy eating plan. In contrast, wealthy individuals may have less stress and more resources to manage their mental health, making it easier to stick to a healthy diet.

In conclusion, the difference in dieting success between rich and poor individuals can be attributed to a combination of factors, including access to quality food, time and resources, education and knowledge, and stress and mental health. Addressing these factors may help to bridge the gap in dieting success between different socioeconomic groups and ensure that everyone has access to healthy and nutritious food options.

Why do Overweight Young people are often judged as Older ?

 "Mam, I'm sorry how can I help you ?" "What you MF, I'm still a kid, Why the hell are you calling me Momma?" Overweight young adults often face negative stereotypes and biases that are typically associated with older adults. This phenomenon is not new, and it has been observed for decades. However, the reasons behind this judgment are not always clear, and they are often misunderstood. In this article, we will explore some of the factors that contribute to this judgment and why it is important to understand and challenge these biases.

Physical Appearance

One of the main reasons why overweight young adults are often judged as older adults is their physical appearance. Obesity can cause changes in physical appearance that are associated with aging, such as wrinkles, sagging skin, and gray hair. These changes can create a perception of premature aging, leading to the assumption that the person is older than they really are.

Societal Stereotypes

Societal stereotypes also play a significant role in this judgment. Overweight individuals are often stereotyped as lazy, unhealthy, and lacking self-control. These stereotypes are typically associated with older adults, and as a result, overweight young adults are judged as if they have already reached an advanced age. This perception can lead to discrimination in the workplace, social isolation, and other negative consequences.

Health Concerns

Another reason why overweight young adults are judged as older adults is the increased health concerns associated with obesity. Being overweight can increase the risk of several health issues such as heart disease, diabetes, and joint problems. These health concerns are often associated with older adults, which can lead to the assumption that the person is older than they really are.

Media Representation

Media representation can also contribute to the judgment of overweight young adults as older adults. In many movies and TV shows, overweight characters are often portrayed as older, unattractive, and lacking in energy. These representations can create a perception of overweight young adults as being older, leading to the assumption that they have already reached an advanced age.

Why is it important to challenge these biases?

It is important to challenge these biases because they can lead to discrimination and negative outcomes for overweight young adults. These biases can limit opportunities for education, employment, and social relationships. Additionally, these biases can impact self-esteem and mental health, leading to further negative consequences.

What can we do to challenge these biases?

Challenging biases requires a multi-faceted approach that involves education, awareness, and advocacy. Education is crucial to understand the harmful impact of biases on individuals and society. Awareness campaigns can help to change perceptions and attitudes towards overweight individuals. Finally, advocacy can help to create policies and initiatives that support and empower overweight young adults.

Conclusion

In conclusion, overweight young adults are often judged as older adults due to a combination of physical appearance, societal stereotypes, health concerns, and media representation. It is important to challenge these biases to prevent discrimination and negative outcomes for overweight individuals. A multi-faceted approach that involves education, awareness, and advocacy is needed to challenge these biases and promote positive change.

Emotional Eating for Overweight Adults: How to Recognize and Overcome It

You're an adult. You have the money to by that meal. You've purchased it, and its time to find an empty room or place to eat that delicious junk food just by your self. Emotional eating is a common problem among adults who struggle with their weight. It refers to the habit of eating in response to emotional triggers, such as stress, boredom, sadness, or anxiety, rather than physical hunger. Emotional eating can lead to overeating, binge eating, and weight gain, which in turn can cause more negative emotions, perpetuating a vicious cycle.

If you are an overweight adult who engages in emotional eating, you are not alone. Studies have shown that up to 75% of overeating is triggered by emotions, and that emotional eaters are more likely to be overweight or obese. However, recognizing and addressing emotional eating can help you break free from this cycle and improve your health and well-being.

Here are some steps you can take to recognize and overcome emotional eating:

Identify your triggers: The first step in overcoming emotional eating is to identify your triggers. Keep a journal or a log of your eating habits and note down when, where, and why you eat. Pay attention to your emotions and try to pinpoint what triggers your cravings. Is it boredom, stress, anxiety, loneliness, or something else? Once you know your triggers, you can work on finding healthier ways to cope with them.

Practice mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. By practicing mindfulness, you can learn to recognize and accept your emotions without letting them control your actions. Mindful eating, in particular, can help you tune into your body's signals of hunger and fullness and eat more mindfully.

Find healthier ways to cope: Emotional eating is often a coping mechanism for dealing with difficult emotions. However, there are healthier ways to cope that can help you manage your emotions without turning to food. Some examples include exercise, meditation, yoga, deep breathing, or talking to a trusted friend or therapist.

Plan ahead: Planning ahead can help you avoid the temptation to turn to food when you're feeling emotional. Make a meal plan for the week and stick to it, and keep healthy snacks on hand for when you need a quick pick-me-up. If you know you tend to overeat in certain situations, such as when you're watching TV or browsing social media, make a plan to do something else instead, such as going for a walk or reading a book.

Seek support: Finally, don't be afraid to seek support if you're struggling with emotional eating. Talk to a trusted friend or family member, or consider seeing a therapist who specializes in eating disorders or emotional eating. Support groups can also be a great source of encouragement and motivation.

Emotional eating is a common problem among overweight adults, but it's not a hopeless one. By identifying your triggers, practicing mindfulness, finding healthier ways to cope, planning ahead, and seeking support, you can break free from the cycle of emotional eating and improve your health and well-being.

Why Many Fail in their Diet Journey

 Dieting can be a tough journey, and unfortunately, many people end up failing at it. While some people manage to lose weight and keep it off, the majority of dieters end up regaining the weight they lost, or even gaining more weight back. So, why do so many people fail in their diet journey? Let's take a closer look.

Unrealistic expectations

Many people start a diet with unrealistic expectations. They want to lose a significant amount of weight in a short amount of time, and when they don't see results as quickly as they expected, they get discouraged and give up. It's important to set realistic goals and understand that losing weight takes time and effort.

Lack of consistency

Consistency is key when it comes to dieting. Many people start a diet with a lot of motivation and enthusiasm, but they struggle to stay consistent in the long run. They might have a "cheat day" that turns into a "cheat weekend," and before they know it, they've fallen off the wagon. It's important to stay consistent with healthy eating habits and to have a plan in place for dealing with setbacks.

Lack of accountability

Accountability is important when it comes to dieting. Many people try to go it alone, but it's much easier to stay on track when you have someone else to hold you accountable. This could be a friend or family member, a personal trainer, or even an online community.

Emotional eating

Many people turn to food when they're feeling stressed, anxious, or depressed. Emotional eating can derail even the best diet plans. It's important to identify the triggers that lead to emotional eating and to find healthy ways to cope with those emotions.

Lack of knowledge

Dieting can be confusing, and many people don't know where to start. They might follow a fad diet that promises quick results, but they don't understand the science behind healthy eating. It's important to educate yourself about nutrition and to make informed choices about the foods you eat.

Lack of support

Dieting can be a lonely journey, and many people don't have the support they need to succeed. It's important to surround yourself with people who will encourage and support you on your journey.

In conclusion, dieting can be a difficult journey, but with the right mindset, knowledge, and support, it is possible to achieve your weight loss goals. By avoiding these common pitfalls, you can increase your chances of success and build a healthy, sustainable lifestyle.

Last and Final Tips (61 to 65 th) Keep Movin

61.

Select an exercise pattern to suit your life style. All f us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise itself is sticking to it. So unless you choose something that can suit your life style, you are not going to stick on to it.

62.

Don’t stand, walk. If you can walk about then do so. Do not stand in a fixed position. Pacing about is a good thing to do. If you are thinking deeply about something, try pacing about, it will aid in your thinking.

63.

Don’t sit, stand. If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable.

64.

Don’t lie down, sit. The rule that we mentioned above rings true here as well.

65.

Do not be a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don’t you? That shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried!

If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what is the best way for that? Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t too comfortable in front of the TV.

This will discourage any tendency to become a couch potato.

56th to 60th Tip. Exercise Constantly

56.

Exercise out doors as far as possible. There are two advantages of doing whatever you are doing out side. One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine.

The second advantage is that the surroundings keep you perked up and it is a break form remaining cooped up all day long

57.

Try to collect some information about exercise, there are a lot of things that you can do at home. Extensive research has been done on exercise and plenty of this information is easily available.

You can try browsing the net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories.

58.

Try to get somebody to exercise along with you. But it should be somebody committed or else

your interest might dwindle. This is indeed an excellent idea. One of the advantages of getting a committed person t exercise with you is that it keeps you going.

There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that some body is waiting for you is enough to slide out of bed.

Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a fine way of getting motivated your self.

59.

Stop when your body has had enough. There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals.

Heed those signals. This is particularly true in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.

60.

If you want to increase your time of exercise or your work out routine, do it gradually and not in sudden steps.

Well easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in tie for exercise right? Wrong. I want to say it once and for all, your body, or anybody’s body for that matter needs proper exercise. If you make up your mind to do it, you just can.

Fifty One to Fiftyfifth Tips (Measureable Targets)

51.

Dry wine is better than sweet wine. Sweet wines naturally contain a lot of sugar. But on the other hand, in dry wines most of this sugar has been fermented away so from the weight point of view dry wines are better than sweet wines.

52.

When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of work outs. This is a very serious thing in fact.

If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

53.

Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change. However it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds loss is a big achievement.

54.

When you do notice a change, reward yourself. When I say reward I do not mean go for some goodies like chocolates or sweets. Maybe you could go for a movie or buy yourself something like a new dress or a trinket.

This is something that can keep you going. It is a good idea to save on the money that you wanted to spend on ice creams and chocolates and then treat your self to something more substantial.

55.

You can take a day off from exercise every week. This is not just a very good idea but it is part of the exercise routine. Your body needs a day off from an exercise routine so do not hesitate to take a day off from what ever you have been doing.

46 to 50 tips (Belive it or Not : Carry Parsly?)

46.

Boil your vegetables instead of cooking them, or even better, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.

47.

Carry parsley with you. Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.

48.

Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for you heart too. Many people just go for shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thing they are looking for.

In the markets of today, you will be astounded at the range of goods that manufactures have to offer. In fact with all the hue and cry that is being made about weight loss, low fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains.

So the next time you head for the stores instead of picking up what you have always picked up, see if there are better substitutes.

Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.

49.

Avoid crash diets. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet every thing will bounce back with a vengeance.

Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run.

Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.

50.

God gave us teeth for a reason...

Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times. This is essential to add saliva to the food, as it is only in the saliva that sugar is digested.

Often we find that whatever goes into our mouth goes down like lightning. We hardly give the saliva any time to act on the food. So does digestion take place like it should? Do we just stuff our tummies with food that doesn’t get digested or in other words that doesn’t yield the benefits that it should?

41 to 45 (Avoid as much as you Can : Fried Flinstone)

41.

Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.

42.

Go easy on salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.

43.

Change from table butter to cholesterol free butter. If you have a choice why not g for it, any way it is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.

44.

Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.

45.

Use a non stick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non stick pan is the perfect solution to this problem.

Thirty Six to the Fortieth (What is Grazing ?)

36.

High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.

37.

Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.

38.

Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

39.

Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.

40.

Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others. In this way

No 31 to 35 (Vegitarian Diet is the Best)

31.

50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.

32.

25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.

33.

Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.

34.

Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.

35.

Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.

The Next 26 to 30 Tips (Chocolates, Eggs, No Alchohol)

26.

Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.

27.

Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.

28.

Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.

29.

If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.

30.

Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.