January 14, 2004
EVERYONE SHOULD KNOW THEIR BMI
I've taken a fair amount of grief lately for the amount of weight I've lost (around 60 lbs. since early-September). People who seem to genuinely care about me and my wellbeing have continually shared that they're concerned about how quickly I dropped the weight, how much more I intend to lose (5 lbs.), and how they fear for my ability to get back into a normal diet without the traditional ups and downs and disappointments that most dieters experience. Legitimate concerns? Only time will tell, but Iím fairly optimistic that this will be a lifelong change for me, and that it will only be for the better. Iíve dreamed for far too long about the possibility of being 170 lbs. again, and now that Iíve nearly achieved that goal, Iím not very likely to give up on it. And that of course is where the concerns come into play.
In speaking with a friend the other day, I acknowledged my fears around going back to eating ërealí food. After all, itís real food that got me into trouble in the first place, so why on earth would I subject myself to such horror ever again? Well, as I wrote last week, Iím human, and as such I often turn to food for comfort and reward. Developing the skills necessary to catch myself before I do that sort of thing is the challenge I face now and forever. One of the things Iím going to try is something someone posted in the comment area of last Wednesdayís piece entitled ìMy Wellbeing.î Sallie wrote:
When you feel an urge to eat [sic: for the wrong reasons] write down what you are feeling. Do this for at least 21 days. Be real in what you write; no one but you has to know. You might find after that time period a pattern develops. What feeling are you lacking that food is taking the place of? This is hard work to write down every feeling (physically, mentally, and otherwise). I would bet you will find something there you didn't know.
Suggestions like these are wonderful, and I can see where doing that sort of thing would be tremendously insightful and empowering. Iím going to give that a shot!
One of the things that has guided me on this journey, and given me the great deal of comfort that what Iím doing (shooting for 170 lbs.) is the right thing to do for my own health and wellbeing, is to closely follow the Body Mass Index (BMI) in determining a healthy weight for my build and frame. If youíre not familiar with it, the BMI was developed by scientists and researchers as a way of measuring total body fat in adults. Someone with a BMI of 25 to 29.9 is generally considered to be overweight, which is believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, obviously, the greater the risk of developing additional health problems. The ideal range is 18.9 to 24.9, with anything falling below 18.8 considered 'under weight'. Now of course, this isnít an exact science, but it is a starting point for many physicians, including my own. To demonstrate how BMI is determined, hereís a step-by-step calculation using a 6-foot tall, 175-pound man (letís call him Mikal) as an example:
- Multiply body weight in pounds by 0.45 (175 x .45 = 78.75).
- Multiply height in inches by .025 (72 x .025 = 1.8).
- Multiply Answer 2 by itself (1.8 x 1.8= 3.24).
- Divide Answer 1 by Answer 3 for estimated BMI (78.75 divided by 3.24 = BMI of 24.30).
These types of measurements, of course, can be misleading ñ- especially if a person is extremely muscular with reduced body fat (like a knucklehead bodybuilder on Ephedra might be), but for the most part they seem to work for the rest of us. When I started this program, I had a BMI of 32.8, which wasnít good by anyoneís standards. At 170 lbs. Iíll have a BMI of around 23, which is in the healthy range for someone my age and size. Many doctors now feel that everyone should know their BMI. Mine feels itís as important as knowing your cholesterol count, or maybe even more so.
Anyway, to wrap this up, the whole point of this post is that I just wanted to share that I appreciate everyoneís concerns (some of which I share myself); that I appreciate everyoneís suggestions (some of which Iím already or will immediately act upon); and that I think itíd be neat if everyone reading this post determined for themselves what their own BMI is. (If you're just not into doing all the math, click here for an easy to use online BMI calculator!)
Posted by Mikal at January 14, 2004 5:40 AM
I am glad you thought my comment was useful. Thank-YOU for the pat on the back! I practice(or try to) what I preach(hope it didn't sound that way). My BMI is 22.3... UGH! I don't think I will ever get there. I work-out as you may know. (I need to do more of it!) When I had a trainer last year and the year before(and worked out and sweat-ed for 2+h/day), the lowest BMI I ever attained was 25.6. I was told that was pretty good for someone my age(40+ something). I worked out like a dog and was perplexed on "why" I didn't get a lower score(which was calculated using my fat content as well). I did some research on FAT(being the Medical Professional I am and constantly curious). I found all people are predisposed to what FAT/genetics is present at birth. Unless you have liposuction and the cells are taken away... "they" remain with you. You can relocate them and flatten them out. Fat swells in the body with what you eat and is stored in the cells for "food/energy" reserve. I was told when I first started to exercise(to change my body image) to diet first. Get the body used to a new diet. Our bodies don't like change much. Ketones in urine(you might want to check your's) are a good indicator of the bodies dislike and ultimate sloughing off of poison, that is circulating in the body. Fat will also hide within muscle tissue when extreme exercise is applied(hard to get rid of that large fat cell). I have found continuous exercise with a moderated diet, focusing on moving up "the mountain" and staying at the peak is a good long term plan. EveryBODY slips from time to time, everyBODY is different. It is the consistency with change that counts. Ya can't get discouraged being human. Keep up that good work Mikal. I AM PROUD of YOU!
You should be very proud of what you have accomplished. You set a goal weight back in September (I believe it was 186), youíve surpassed that by 10 pounds, stuck with the program and continue to exercise religiously. Now it is time, for you to step back into the real world and start incorporating food into your diet (not just meal replacement packets).
Also, itís not just the Ephedra that keep those "knucklehead bodybuilders" trimóitís the right amount of protein, fruits, vegetables, supplements, and A LOT of heavy kick-ass training. If you are still unhappy with your body, then it might benefit you to start putting some time in on the weight machines instead of solely using the cardio equipment. You have lost more than enough weight for your frame MB, now would be the time to add some muscle tone and tighten up the skin.
You may have a healthy BMI according to the charts, but in this kids opinion, you are really starting to look very unhealthy. Please take care of your bodyóitís the only one you have.
Hmmm. . . my BMI is within the ideal range, but asking what your BMI is would be sort of like asking a person their age! I do agree with the previous posting, Mikal. You're thin enough! Continue to work out, and start with the weight training as you had planned, and come back to the real world. You can still have fun with food!
