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How to calculate excess weight yourself

Calculate overweight BMI

The body mass index (BMI) is often used to calculate obesity. The BMI is a measure that shows a person's weight in relation to his or her height. Although BMI is useful as an initial indication, it does not take into account factors such as muscle mass and body type. It is therefore important to remember that BMI is only a rough estimate and does not provide a complete picture of a person's health.

The formula for calculating BMI is as follows:

BMI = weight (in kilograms) / (height (in meters))^2

Here is a step-by-step guide to calculate your BMI:

  1. Measure your weight in kilograms.
  2. Measure your height in meters.
  3. Square your height (multiply your height by itself).
  4. Divide your weight by the squared height.
  5. The result is your BMI.

Let's take an example: suppose you weigh 75 kilograms and are 1.80 meters tall.

BMI = 75 kg / (1.80 m)^2 BMI = 75 kg / 3.24 m^2 BMI ≈ 23.15

After calculating your BMI, you can interpret the result using the following guidelines:

  • BMI under 18.5: Underweight
  • BMI between 18.5 and 24.9: Normal weight
  • BMI between 25 and 29.9: Overweight
  • BMI between 30 and 34.9: Obesity (class 1)
  • BMI between 35 and 39.9: Obesity (class 2)
  • BMI of 40 or higher: Severe obesity (class 3)

Remember that these classifications are general guidelines and it is important to review your individual situation and health with a health professional.

Calculate BMI for overweight children

For children, BMI is often used in combination with growth curves and percentiles to provide a more accurate assessment of weight and growth in relation to age and gender.

Here is a step-by-step guide to assessing obesity in children:

  1. Collect the following information: the child's weight, the child's height, the child's age, and the child's gender.

  2. Calculate the child's BMI using the following formula:

    BMI = weight (in kilograms) / (height (in meters))^2

  3. Use the BMI to obtain the child's BMI score.

  4. Compare the child's BMI score to the BMI percentiles corresponding to the child's age and gender. These percentiles indicate how the child's weight compares to other children of the same age and gender.

  5. Based on the BMI percentiles you can judge whether the child is underweight, normal weight, overweight or obese. In general, the following categories apply:

    • BMI percentile below 5%: Underweight
    • BMI percentile between 5% and 85%: Normal weight
    • BMI percentile between 85% and 95%: Overweight
    • BMI percentile above 95%: Obesity

It is important to emphasize that the interpretation of BMI in children is more complex due to their growth and development. Therefore, it is advisable to discuss the results with a pediatrician or a healthcare provider who specializes in child health. They can evaluate the results in the context of the growth curve, individual development and other relevant factors.

Tips and tricks to combat obesity

Here are some tips to tackle obesity:

  1. Eat a healthy and balanced diet: Choose nutritious foods such as vegetables, fruits, whole grains, lean proteins and healthy fats. Avoid excess sugars, refined carbohydrates and processed foods. Also limit calorie intake by controlling portion sizes.

  2. Increase your physical activity: Try to be physically active regularly. Do cardiovascular exercises such as walking, jogging, cycling or swimming to burn calories. In addition, strength training and other forms of resistance training can help build muscle and increase metabolism.

  3. Limit screen and sedentary time: Limit the time you spend in front of the TV, computer or other screens. Too much sedentary behavior is associated with an increased risk of obesity. Instead, try to engage in active activities such as walking, cycling, exercising or gardening.

  4. Drink plenty of water: Water is calorie-free and can help provide a feeling of satiety, making you less likely to overeat. Limit consumption of sugary drinks such as soda, fruit juices and energy drinks, as they are often high in calories.

  5. Manage stress and emotional eating: Stress can lead to overeating or making unhealthy food choices. Identify healthy ways to deal with stress, such as exercise, meditation, hobbies, or talking to a trusted person. Try to be aware of emotional eating and find alternative ways to express or cope with emotions.

  6. Aim for a long-term healthy lifestyle: Tackling obesity often requires long-term lifestyle changes. It is important to set realistic goals and be patient. Focus on developing healthy habits that you can maintain in the long term, rather than quick fixes or diets with a limited shelf life.