BMI or Waist Circumference?
Over the years, there has been an ongoing debate about the best predictor of future cardiac risks. Is it body mass index (BMI) or waist circumference measurement?
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Over the years, there has been an ongoing debate about the best predictor of future cardiac risks. Is it body mass index (BMI) or waist circumference measurement? What researchers do know for sure is that the extra “spare tire” that shows up around your waistline may be detrimental to health. In fact, abdominal fat triggers chemicals that affect insulin sensitivity, blood pressure and cholesterol in a negative way.
Body Mass Index
BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2). A BMI of 20 to 25 is considered good, while a BMI over 25 increases the risk for various diseases such as heart disease and stroke. If your BMI is under 20, it is highly likely that you are underweight (refer to chart below).
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Body mass index may not be accurate in the following circumstances:
• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle mass.
Waist Circumference
In addition to BMI, waist circumference is also a measurement that can be used to indicate future health risk factors and disease such as obesity, type 2 diabetes, hypertension and cardiovascular disease. It is now understood that mid-section fat distribution is one of the greatest risk factors of heart disease, but it is also one of the easiest areas to lose fat.
To accurately measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not squeeze or compress your skin and is parallel to the floor. Relax, exhale, and measure your waist.
Measuring Body Fat Percentage
Body fat percentage is one of the most accurate methods to measure your weight loss success. Your personal body fat percentage is simply the percentage of fat your body contains. For example, if you are 200 pounds and 10 % body fat, your body consists of 20 pounds of fat and 180 pounds of lean body mass. Lean body mass is comprised of bone, muscles, soft tissues and organs.
The most accurate way of measuring percentage of body fat is by hydrostatic weighing, otherwise known as underwater weighing. The next most accurate method is to measure body fat by skinfold calipers. Due to the fact that both of these measurements are impossible to execute online, Truestar offers members the body fat percentage tape measure technique. For more information on the tape measure technique, click here.
Take-Home Point
Both BMI and waist circumference measurement should be taken into account when determining risks for heart disease. In order to bring both measurements down to a normal and healthy range, start implementing the following steps:
• Select high quality foods such as low glycemic index carbohydrates (fruits, vegetables, whole grains and legumes), lean proteins and essential fats. Refer to the Truestar Nutrition Section to design your own personal meal plan.
• Exercise daily for a minimum of 30 minutes.
• Eliminate white sugars and flours from your diet as they are insulin stimulators and facilitate fat storage.
• Drink a minimum of 6 to 8 glasses of water per day to hydrate the system and facilitate weight loss.
• Be your own health monitor. Record your current weight, BMI and waist circumference measurement on a bi-weekly basis. This will allow you to be aware of the changes as your weight decreases.
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