Globally a body mass index of 25 is accepted as normal. For Asian Indians, this value is considered higher because at lower body mass index they tend to accumulate higher fat percentage which is the actual cause behind developing various medical disorders and diseases.

BMI CLASSIFICATION

• For Asian and South Asian population •

Severely underweight – BMI less than 16.5kg/m2
Underweight – BMI under 18.5 kg/m2
Normal weight – BMI greater than or equal to 18.5 to 22.9 kg/m2
Overweight – BMI greater than or equal to 23 and 24.9 kg/m2
Obesity – BMI greater than or equal to 25 kg/m2

Disclaimer: This is a general nutrition advice on the basis of the BMI obtained. Please talk to your healthcare professional for an in-depth understanding of your health and nutritional status.

SEVERELY UNDERWEIGHT

As per your BMI, you are identified in the severely underweight category. Your BMI, or Body Mass Index, is a measure of your weight compared to your height. The BMI calculation can indicate over-nutrition or under-nutrition. BMI accounts for differences in body composition by defining the level of adiposity and relating it to height, thus eliminating dependence on frame size.

FOLLOWING THESE TIPS CAN HELP YOU GAIN WEIGHT GRADUALLY AND SAFELY

• Check for any medical issue – Get yourself medically examined for any underlying cause which is preventing you from gaining weight. If there is any medical condition, seek help from your healthcare professional.
• Increase your food intake gradually – When you are trying to gain weight, it is important to be in a positive energy balance. This means that you should eat more calories than your body can burn. For this, you must increase your food intake. You can try to move to the “3 meals and 3 snacks” pattern to increase your food intake. Adding calorically and nutritionally-dense foods to your meals will also help.
• Eat plenty of complex carbohydrates and good quality fat – It is important to include complex carbohydrates and good quality fats when you want to gain weight. Enough amount of carbohydrates is required for protein sparing effect. Fats provides slightly more than double calories than carbohydrates and proteins, therefore, smaller portion of fats can help increase calories significantly.
• Eat enough protein content – For muscle growth, you should increase the protein content of food. Proteins are the building blocks of your muscles. Eating sufficient protein is required to gain muscles instead of just weight.

UNDERWEIGHT

As per your BMI, you are identified in the underweight category. Your BMI, or Body Mass Index, is a measure of your weight compared to your height. The BMI calculation can indicate over-nutrition or under-nutrition. BMI accounts for differences in body composition by defining the level of adiposity and relating it to height, thus eliminating dependence on frame size.

FOLLOWING THESE TIPS CAN HELP YOU GAIN WEIGHT GRADUALLY AND SAFELY

• Increase your food intake gradually – When you are trying to gain weight, it is important to be in a positive energy balance. This means that you should eat more calories than your body can burn. For this, you must increase your food intake. You can try to move to the “3 meals and 3 snacks” pattern to increase your food intake. Adding calorically and nutritionally-dense foods to your meals will also help.
• Include strength training to gain muscles – It is crucial to gain healthy weight and not pile up only fats. Thus, with strength or weight training, the extra calories are used up by muscles. Weight training at least 2-3 times a week is recommended to gain muscles.
• Eat plenty of complex carbohydrates and good quality fat – It is important to include complex carbohydrates and good quality fats when you want to gain weight. Enough amount of carbohydrates is required for protein sparing effect. Fats provides slightly more than double calories than carbohydrates and proteins, therefore, smaller portion of fats can help increase calories significantly.
• Eat enough protein content – For muscle growth, you should increase the protein content of food. Proteins are the building blocks of your muscles. Eating sufficient protein is required to gain muscles instead of just weight.

NORMAL WEIGHT

As per your BMI, you are identified in the normal weight category. Your BMI, or Body Mass Index, is a measure of your weight compared to your height. The BMI calculation can indicate over-nutrition or under-nutrition. BMI accounts for differences in body composition by defining the level of adiposity and relating it to height, thus eliminating dependence on frame size.

Being in the normal category means you have the optimum weight as per your height. You can also check for your waist: hip circumference ratio to make sure that you do not have abdominal fat. To continue maintaining your healthy weight, practice consuming balanced meals and physical exercise on a daily basis. Having sound sleep, working on your stress levels and being adequately hydrated will help you have a healthy life.

OVERWEIGHT

As per your BMI, you are identified in the overweight category. Your BMI, or Body Mass Index, is a measure of your weight compared to your height. The BMI calculation can indicate over-nutrition or under-nutrition. BMI accounts for differences in body composition by defining the level of adiposity and relating it to height, thus eliminating dependence on frame size.

There is a higher risk for developing various chronic lifestyle diseases such as diabetes, hypertension, heart disease etc., if you are in the overweight or obese category.

WORK ON YOUR WEIGHT MANAGEMENT BY FOLLOWING THESE TIPS

• Eat a balanced meal – Include nutritionally balanced meals with the right portion sizes to avoid high-calorie intake. A healthy, balanced diet will usually include lean proteins, healthy fats and complex carbohydrates including fibre and starches and nutrients like vitamins, minerals and antioxidants. This will lead to weight loss.
• Include enough protein in your diet – Research data consistently shows that protein helps you feel full longer and, as a result, lose weight. Consuming enough protein along with physical activity can help maintain muscle mass and improve muscle strength.
• Be physically active – Make sure to include a minimum of 30-45 minutes of planned moderate exercise in your daily routine to keep a healthy weight as it also promotes heart health and keeps stress under control.
• Stay hydrated – Water is the primary requirement for the normal functioning of the body. Even to digest all the food that we consume, we need to drink the same amount of water. When we drink less water, our metabolism slows down, which leads to weight gain and building up of toxins.
• Get enough sleep – Getting sound sleep for 7-8 hours is essential for optimal functioning of the body including our metabolism, brain health, maintaining critical body functions, restoring energy and repairing muscle tissue.
• Check your stress levels – Chronic stress leads to constant high levels of cortisol hormones in the body. This adversely affects our health and may lead to weight gain or prevent us from losing weight. Practicing meditation, indulging in activities which relaxes your mind like listening to good music, taking a walk are ways to relax the mind and refresh your mood.

OBESE

As per your BMI, you are identified in the obese category. Your BMI, or Body Mass Index, is a measure of your weight compared to your height. The BMI calculation can indicate over-nutrition or under-nutrition. BMI accounts for differences in body composition by defining the level of adiposity and relating it to height, thus eliminating dependence on frame size.

There is a higher risk for developing various chronic lifestyle diseases such as diabetes, hypertension, heart disease etc., if you are in the overweight or obese category.

WORK ON YOUR WEIGHT MANAGEMENT BY FOLLOWING THESE TIPS

• Eat a balanced meal – Include nutritionally balanced meals with the right portion sizes to avoid high-calorie intake. A healthy, balanced diet will usually include lean proteins, healthy fats and complex carbohydrates including fibre and starches and nutrients like vitamins, minerals and antioxidants. This will lead to weight loss.
• Include enough protein in your diet – Research data consistently shows that protein helps you feel full longer and, as a result, lose weight. Consuming enough protein along with physical activity can help maintain muscle mass and improve muscle strength.
• Be physically active – Make sure to include a minimum of 30-45 minutes of planned moderate exercise in your daily routine to keep a healthy weight as it also promotes heart health and keeps stress under control.
• Stay hydrated – Water is the primary requirement for the normal functioning of the body. Even to digest all the food that we consume, we need to drink the same amount of water. When we drink less water, our metabolism slows down, which leads to weight gain and building up of toxins.
• Get enough sleep – Getting sound sleep for 7-8 hours is essential for optimal functioning of the body including our metabolism, brain health, maintaining critical body functions, restoring energy and repairing muscle tissue.
• Check your stress levels – Chronic stress leads to constant high levels of cortisol hormones in the body. This adversely affects our health and may lead to weight gain or prevent us from losing weight. Practicing meditation, indulging in activities which relaxes your mind like listening to good music, taking a walk are ways to relax the mind and refresh your mood.