BMI CALCULATOR

BMI - Body MassIndex Calculator

Our Body Mass INDEX Calculator can be used to calculate BMI for men and women using standard or metric inputs for height and weight. Results include descriptions of each BMI range, additional information, and recommended actions.

NOTE:
One variable that BMI calculations fail to consider is lean body mass. It is possible for a healthy, muscular individual with very low bodyFAT to be classified incorrectly using the BMI calculator.

Enter your Height and Weight
Height:	Feet  Inches	OR	Meters*
Weight:	Pounds	OR	Kilograms

BMI Calculator Results
Your Body MassINDEX
Interpretation
Statistical Comparison *Based on data and similar categories presented by the World Health Organization and Center for Disease Control.	*BMI Ranges: BMI Extremely Underweight < 15 Underweight 15 to 18.5 Ideal Healthy Weight 18.5 to 25 Overweight 25 to 30 Extremely Overweight (Obesity) > 30
Your Minimum Healthy Weight Based on a BMI of 18.5.	Pounds, or    Kilograms.
Your Maximum Healthy Weight Based on a BMI of 25.	Pounds, or    Kilograms.

Further Review of BMI Calculator Results

• If your calculated BMI is below 15:
  This indicates an extremely low Body MassINDEX, with very little or unmeasurable bodyFAT. Malnutrition, health problems, or eating disorders are the most common causes for such a low figure. If you find yourself in this range, you should seek a professional medical, physical, and dietary assessment. You could be at risk of starvation, nutritional deficiencies, osteoporosis, and other serious health conditions.
• If your BMI calculation is between 15 and 18.5:
  This indicates a very lean Body Mass Index , which means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, this could mean that your weight may be too low. Being underweight can lower your immunity - you should consider gaining weight through good DIET and exercise habits, to increase your muscle mass.
• If your calculated BMI is between 18.5 and 25:
  Great! This indicates a good Body Mass Index with the ideal, healthy amount of body fat. This range is associated with living longest, and the lowest incidence of serious illness. Coincidentally, it seems this ratio is what many individuals perceive to be the most aesthetically pleasing as well.
• If your BMI is calculated between 25 and 30:
  This indicates that you are overweight, and have too much body fat. You are at increased risk for a variety of illnesses at your present weight. You should attempt to find ways to lower your Body Mass Index and the amount of body fat by changing your eating habits and exercising more.
• If your BMI calculation is over 30:
  This is a very high Body Mass Index, with an extreme excess of body fat that indicates an unhealthy condition. This BMI range is classified by international health organizations as 'obese'. You are at risk for heart disease, diabetes, high blood pressure, gall bladder disease, some cancers, and an increased risk of death from all causes. *phew* You should consult with a physician plus consider changing yourDIET and starting an exercise regime to lose those pounds.

TIPS

A Nutritionist's Tips For Healthy Living
Here is a great set of suggestions and tips from a nutritionist to follow if you're attempting the live on the healthy side.

WATER
Adequate water can actually reverse atherosclerosis (hardening of the arteries due to plaque build-up). It seems that water can actually flush the arteries of plaque. It also expands blood vessels and makes arteries more elastic, which is essential for healthy hearts.
Most importantly, I believe, is that adequate hydration raises the metabolism and allows for stored FAT to be burned more efficiently as well as slowing heart rate, reducing blood pressures and reducing fluid retention.

** Drink enough water to make your urine clear and colourless all day. Limit coffee, tea and pop to three cups a day.

BREAKFAST
Breakfast should include at least four grams of fibre, which in turn reduces cholesterol and fat in the blood. Every 10 gr. of cereal fibre reduces the risk of heart disease and diabetes by 30 per cent! It also reduces cancer and diabetes risk. Good sources of fibre are cereals, dried beans and lentiles.

He also suggests adding nuts and seeds to breakfast cereal and to have a whole piece of fruit as well. Whole wheat toast, a bagel or a bran muff is NOT a good source of fibre.

It's important that one eats breakfast within 30 minutes of waking. It reduces the risk of cancers by preventing absorption of carcinogens and also reduces cholesterol by preventing its absorption.

He suggests that breakfast should be the heaviest, while lunch should be a little less, and supper even less than that. He informed me that the body adjusts and hunger won't be an issue at the end of the day.

So, in other words, our bodies become more efficient and burn, burn, burn those calories when we eat a good breakfast.

MEAT
Eat a maximum of four ounces of meat, beef , chicken or fish a day.

WALKING
Walk for 25 minutes every night after supper. The benefits of walking after supper compared to walking before supper are many. It can lower your blood sugar by 50 per cent, but best of all when one exercises as described above, your body is burning calories the whole time you sleep.

Most North American (95 per cent) eat little through the day relative to their large meals and evening snacks. This raises the blood sugar really high before sleeping. Higher bedtime sugars directly create extra weight and extra cholesterol and lower anti-oxidants which help prevent cancer.

Walking for 25 minutes after supper raises your metabolism, releases growth hormones which suppress appetite for late night snacks and act as a natural fat burner overnight.

He says one can change DIET overnight, but allow an average of 3-5 weeks for these changes, as listed above, to impact your metabolism.

REGULAR WEIGH INS
He suggests that if one follows the above, they don't need to weigh in weekly. It has been found, that the stress of weigh-ins create a chemical in our brains which actually retains the fat and thus we reach those dreaded plateaus. He asked me how many stories I had heard about people who only had five or 10 lbs. to lose, but just couldn't do it. According to him, weigh-ins become so stressful that they create these fat-holding chemicals. Now THAT was an interesting thing for me to hear!

He suggests instead, that we take monthly body measurements as a true picture of how we are doing.

Poor Nutrition and Associated Health Problems
These suggestions are based on certain statistics - People with cancer, diabetes, high cholesterol/heart disease, bowel problems, and those who are overweight, generally have five things in common!

Five Commonalities

• Small or no breakfast with adequate fiber.
• Inadequate water consumption.
• Inadequate activity after supper.
• Inadequate daily fiber intake.
• Inadequate daily vegetable intake.

EXERCISES

Why is Exercise Important?

Have you ever heard the expression "use it or lose it"? It's true! If you don't use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

• Helps Prevent Diseases.

Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

• Improves Stamina

When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

• Strengthens and Tones

Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too.

• Enhances Flexibility

Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

• Controls Weight

Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you LOSE WEIGHT. It's as simple as that.

• Improves Quality of Life

Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life.

• How Often Should I Exercise?

The benefits of any exercise program will diminish if it's disrupted too frequently. A "stop-start" routine is not only ineffective, but can cause injuries. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results.
People often assume that more is better. Wrong! Doing too much too soon or performing intense exercises on a daily basis will have deleterious effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus.

• Cardio

If you are a beginner, start off slower than you think you should. Three days per week is realistic, safe and effective. If you are experienced, do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session.

• Lifting Weights

Weight training should be done no more than three times per week targeting the same muscle groups. Exercise the same muscle groups on non-consecutive days because muscles need adequate time to recover and cannot be effectively trained if they are tired or sore.

• Stretching

Many people forget to stretch or make the excuse that they don't have the time. Flexibility is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.

ABOUT ME

NAME : NURANASTASYA AFIQAH BINTI ISMAIL

AGE : 19 YEARS OLD

PLACE STUDIED : UNIVERSITY UTARA MALAYSIA, SINTOK, KEDAH.

COURSES : BACHELOR OF BUSINESS ADMINISTRATION

MATRIC NO. : 238841

ITS ME.

FOODS

The food pyramid. Typically known as the pretty little guide that tells us what foods we should be enjoying most, what foods we should be enjoying the least, always full of grains and advocating margarine. Traditionally, the food pyramid was used as an educational tool for understanding what’s healthy and what balances the diet in line with the current dietary guidelines. The Nutrition Australia food pyramid sure has evolved over the past 30 years but nothing as exciting as the recent 2015 transformation…

In the past, breads and cereals filled the primary ‘eat most’ space on the guide. It’s been a tricky area to govern as more and more people in this time have been gaining weight from diets rich in processed carbohydrates and high calories. While many wholegrain versions are nutrient rich (such as b vitamins and magnesium) they are also energy dense. And with many people living sedentary lives – the need for such energy dense foods is far fewer.

Something had to change.

Now vegetables have taken centre stage and the food groups are much more defined. The healthy eating pyramid now has five levels to represent what we should eat in a typical day of eating:

Unlike the old version, the new pyramid will no longer advocate junk foods and sugar to the ‘eat in small amounts’ area, banishing them from the pyramid altogether. Nutrition Australia have said “In 2015 our aim was to mostly convey what we should eat in a day, not what we should restrict.” Which we couldn’t agree on more, eating well should be about finding healthy alternatives and flavours you love, not about restricting and having your indulgences with a side of the guilts.

What’s great about the pyramid is that it now focusing more on macronutrients: carbohydrate, protein and fats – all essential foods we should have a balance of each day needed in large amounts for energy. And although there is still a large emphasis on grains we think it’s a pretty great step in the right direction:

Variety: eat the rainbow

More vegetables: have a garden party with every plate

Protein Perspective: with plant based options

Healthy fats: embrace olive oil, avocado, fish and nuts

Herbs and spices: added flavor and added nutrition

DEFINITION

What is the true definition of Healthy Living? It sounds silly that we need to define Healthy Living. After all, we know what Healthy is and we also know what Living is. Let‘s first start with what Health is.

According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.

• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.
• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.
• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.