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How To Maintain A Healthy BMI For Women – A Simple Guide

by | Dec 1, 2023 | Weight loss | 0 comments

healthy bmi for women

If you’ve been trying to shed a few pounds for quite some time now, you may have heard the term BMI a hundred times. BMI – or body mass index – is a rough indicator of how much fat you need to lose/keep for a healthy body. 

But maintaining a healthy BMI for women doesn’t need to feel like a chore. In this simple guide, we’ll show you easy lifestyle tweaks to keep your BMI in a range that supports your well-being. 

Small daily choices around diet and exercise can make a big difference over time. Following these basic steps will help you feel energised and look and feel your best without struggling too much.

Are you ready to kickstart a new routine? Keep reading!

What Is BMI, And What’s Considered A Healthy BMI?

Body mass index, or BMI, is a metric that tells you if your weight is healthy for someone your height. You can easily calculate this by dividing your weight in kilogrammes by the square of your height in metres. 

Usually, a healthy BMI ranges from 18.5 to 24.9. A BMI less than 18.5 may indicate that you are underweight. On the other hand, if your BMI is higher than 24.9, this could mean that you are overweight or obese, which is linked to a number of health conditions, including joint problems, diabetes, and heart diseases.

But remember, BMI is not a one-size-fits-all solution and comes with its own limitations.  Since it doesn’t consider factors like muscle mass or bone density, someone with a high muscle mass might have a higher BMI, even though they are healthy. 

It’s important to seek the guidance of a healthcare professional who can evaluate your BMI along with other variables, such as your general health, nutrition, and level of activity.

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Why Should You Keep Your BMI In Check: The Benefits Of A Healthy BMI

Maintaining a BMI within the normal range has significant short and long-term rewards for your health. Both being underweight and overweight can increase your risk for chronic diseases. However, a BMI of 18.5-24.9 helps lower your chances of developing serious illnesses. 

  • For example, it can cut your risk for heart attacks and strokes by reducing blood pressure and cholesterol levels. 
  • A healthy BMI is also linked to a lower risk of type 2 diabetes by keeping blood sugar stable. 
  • Some research also suggests it may decrease your risk of certain cancers like breast and colon cancer. 
  • Beyond your physical health, a normal BMI improves your quality of life. You’ll have more energy to spend time with family and friends without feeling tired or out of breath. 
  • It can also protect your joints from extra strain, keeping you active as you age. 
  • Many women report higher self-esteem and less body-related stress when their BMI supports their overall wellness. Your health is worth maintaining a simple lifestyle balance.

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Keeping your BMI in check offers numerous advantages in terms of physical and mental health. It’s a worthwhile goal that can lead to a longer, healthier, and more fulfilling life.

How To Maintain A Healthy BMI For Women?

Maintaining a healthy BMI is crucial for women’s overall well-being. Here are some practical steps and tips to help achieve and sustain a healthy BMI:

8. Set Realistic Goals

Did you know that even a small, sustained weight loss plan of 5-10% of your total body weight provides enough health benefits? Aim for gradual, sustainable weight loss or maintenance rather than rapid changes. Aiming for 0.5 to 1 kg (1-2 pounds) of weight loss per week is a reasonable target.

Small, sustainable changes are more likely to last long-term and positively impact your body and health. 

7. Nutrient-Rich Balanced Diets

Focus on eating a balanced diet that is high in fruits, vegetables, lean proteins, whole grains, and healthy fats. Make sure you eat all the vitamins, minerals, fibre, and nutrition your body requires from these foods. 

You should also steer clear of processed foods, added sugar, and refined carbohydrates. Portion control is important to avoid overeating.

6. Don’t Get Involved In Crash Diets

Crash diets with high-calorie restrictions are unhealthy and hard to follow. These “quick fix” diets don’t last over time, and lowering your BMI by following them isn’t the healthiest option either. 

The drastic change may probably cause you to lose weight quickly, but changing your eating habits like this is not a good (and safe) idea at all!

5. Start Moving More

We all know that the more we exercise, the more we lose weight fast and the healthier our BMI. NHS recommends incorporating at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. 

You can also include strength training to build muscle, which can boost metabolism. Without regular exercise, balanced and nutritious diets don’t help much.

4. Get Regular Physical Check-Ups

Visit your doctor to monitor your blood pressure, cholesterol levels, and blood sugar to catch any potential health issues early. Addressing these promptly can help prevent any weight-related complications in the future.

Your doctor can also provide guidance and support tailored to your specific needs, making the process easier and better. 

3. Say No To Those Sugary Foods And Beverages

Cut down on sugary drinks and foods like soda, fruit juices, pastries, and more. These can add empty and unhealthy calories and lead to weight gain.

Instead, focus on healthy snacking and include wholesome snacks like nuts, yoghurt, or fruits in your diet. You can also maintain a food diary to keep track of what you eat and how it affects your body. 

2. Get The Right Kind Of Support

Having a support system can motivate you and make it easier to stick to your healthy lifestyle. Share your health goals with friends or family. You can also find a fitness or support group to help you stay on track. 

1. Control Stress And Get Adequate Sleep

Chronic stress can contribute to weight gain. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises. 

Along with it, aim for 7-9 hours of quality sleep per night. Poor sleep can also disrupt hunger and appetite control hormones, leading to weight gain. By incorporating these more specific tips into your daily routine, you can take meaningful steps towards maintaining a healthy BMI and overall well-being. 

It’s essential to focus on long-term lifestyle changes rather than quick fixes. Consulting a healthcare professional or a registered dietitian can help you reach and sustain a healthy BMI.

The Risks Of A High BMI

A high BMI can bring about various health risks:

  • High BMI is linked to increased cholesterol levels, high blood pressure, and a higher risk of heart disease.
  • Excess body weight often leads to insulin resistance and type 2 diabetes.
  • Carrying extra weight strains joints, increasing the risk of osteoarthritis and joint pain.
  • Obesity is also associated with a higher likelihood of developing breast, colon, and kidney cancers.
  • Overweight people are more prone to develop non-alcoholic fatty liver disease, where fat builds up in the liver. It can further lead to cirrhosis if not addressed on time.
  • High BMI can also cause sleep apnea, leading to interrupted sleep patterns and daytime fatigue.
  • Apart from physical issues, a higher BMI can also contribute to depression and anxiety due to social stigma and physiological factors.
  • Finally, a high BMI is linked with a shorter lifespan and a decreased quality of life.

Losing weight through a healthy, balanced diet and regular exercise can significantly reduce health risks. 

How Do You Measure Your Bmi?

Your body mass index, or BMI is a measure of your visceral body fat based on your height and weight. Measuring it is super easy.

  • To calculate your BMI, you first need to know your current weight in kilograms. 
  • Then, measure your height in meters. 
  • Next, divide your weight in kilograms by the square of your height in meters. 

BMI = weight (kg) / (height (m) x height (m))

 For example, if you weigh 70kg and are 1.75m tall, your BMI would be 70/1.752 = 22.9.

You can then refer your BMI against BMI charts to see if it is within the healthy range of 18.5 to 24.9. 

Alternatively, you can also use online BMI calculators or apps that do the math for you. Remember to always consult your doctor before making any lifestyle changes.

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Conclusion

Making small, sustainable changes to your diet and activity level is the key to maintaining a healthy BMI long-term. We hope you learned some practical and doable swaps to support your health goals. 

Remember that weight loss or gain happens gradually over time based on an energy imbalance. Be patient and kind with yourself as you incorporate these lifestyle habits. 

With time and consistency, these changes will become habits that empower you to be stress-free and confident in your skin. Use your BMI to track progress, and make it a point to follow the above-discussed steps religiously. 

Before you start, we recommend you visit a healthcare professional to understand your concern better and get medical help if needed. 

Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.

Frequently Asked Questions (FAQs)

  1. What is the healthiest BMI for a woman?

The BMI range between 18.5 and 24.9 is considered a healthy BMI range for women. Anything below 18.5 is considered underweight, and above 25.0 is overweight. 

  1. What foods lower your BMI?

Foods like whole foods (whole wheat, brown rice, quinoa), vegetables, whole fruits, nuts and seeds, and plant-based oils are considered to be healthy options to lower your BMI. 

  1. What exercises reduce BMI?

Cycling, brisk walking, swimming, yoga, running, weight training, HIIT, etc., are some recommended exercises that help reduce your BMI.

  1. Can drinking water reduce BMI?

Yes, drinking water can help reduce BMI. It can boost metabolism, suppress appetite, and help you feel fuller. However, that alone is not enough to lower your BMI and should be combined with other healthy lifestyle changes. 

  1. Does yoga lower BMI?

Yes, yoga definitely lowers your BMI. It has been shown that people who regularly practice yoga have seen a significant reduction in their BMI. 

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