What is BMI, Waist circumference and how do you measure it?

Body Mass Index is one among the commonly used method used by professionals to calculate the body fat.

As it is easy to use one can calculate their BMI using their height and weight.

Other measures of body fat, such as skinfold thicknesses, bioelectrical impedance, underwater weighing and dual energy X-ray absorption, maybe more accurate than BMI. BMI is calculated in the same way in all ages but interpreted differently in adults and children.

Formula to calculate BMI is Weight (kg) / Height (m)2.

Weight in kilograms divided by height in meters squared (kg/m2).

The formula needs to be altered slightly when using pounds and inches (Weight (lbs.) * 703) / Height (inches)2. Multiply your weight in pounds by 703. Divide that by your height in inches, squared.


BMI of less than 18.5: A BMI of less than 18.5 indicates that you are underweight, so you may need to put on some weight, in a healthy manner.

BMI of 18.5-23: A BMI of 18.5-23 kg/m2 indicates normal BMI.

BMI of 23–27.5 kg/m2: A BMI of 23–27.5 kg/m2 indicates that you are  overweight.

BMI of over 27.5 kg/m2: A BMI of 27.5 kg/m2 or higher indicates that you are heavily overweight.

As one can calculate their BMI easily using above formulas, they can assess their own health and it is helpful in preventing certain diseases and problems caused by overweight.

What is waist circumference:

Measurement taken around abdomen that is just below the belly button is called waist circumference. It is used to screen many weight related health conditions like diabetes, heart diseases etc.

Waist circumference alone cannot indicate that you have a medical condition or that you’ll get one in the future. But it can help you and your doctor to determine where fat is located on your body and if that fat may cause health problems for you in the future.

How to measure waist circumference:

  1. Find the top of your hip bone and the bottom of your ribs. Place the tape measure midway between these points and wrap it around your waist.
  2. Tape should not be too tight and it must be straight, even at the back. Don’t hold your breath while measuring.
  3. Check the number on the tape measure right after you exhale.
  4. Stand up to get an accurate waist measurement.
  5. Measure it 2-3 times to get accurate result.

If Waist circumference is high, it indicates you are having increased risk in developing weight related health conditions. When in men it is  ≥90 cms and in women if it is ≥80cms we call it as abnormal.






6 hours running to burn calories of the biryani meal

A typical friday or a weekend lunch for many hyderabadis is spent with either colleagues, friends or family and the preferred dish on the menu is the “all time favourite hyderabadi chicken biryani!”. It’s often accompanied with a soft drink and a dessert – again the hyderabadi favourite “double ka meetha”. For a hardcore biryani fan, a week without a biryani is unimaginable! But have you ever wondered what it takes to burn off the calories from your hyderabadi meal? Continue reading “6 hours running to burn calories of the biryani meal”

Ways to incorporate whole grain in daily diet!

grain-structureOften selection of the daily staples is based on family traditions or cultural influences. Despite being the major component of our diet, we do not put enough time and effort in making a conscious choice of cereal or grains.

Whole grain are seeds of the grasses cultivated for food. They need to be processed to convert them into edible form but the level of processing Continue reading “Ways to incorporate whole grain in daily diet!”

How important is your lunch?

How important is your lunch?

“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper”

We can eat as much as a prince at lunch! That is – little less than breakfast and little more than dinner.

The quantity is defined here but quality also plays an important role, especially when lunch is eaten outside home/ at work. Some of us end up carrying packed lunches from home, which let us admit are often boring! Continue reading “How important is your lunch?”

Will overweight children grow into obese adults?


Will overweight children grow into obese adults?

Globally, in 2013 the number of overweight children under the age of five, was estimated to be over 42 million. Close to 31 million of these are living in developing countries, including India.

Overweight and obese children are likely to stay obese into adulthood and more likely to develop noncommunicable diseases like diabetes and cardiovascular diseases at a younger age. Overweight and obesity, as well as their related diseases, are largely preventable. Prevention of childhood obesity therefore needs high priority. Continue reading “Will overweight children grow into obese adults?”

Why dinning early is a challenge!

what should you have for dinner

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

We have been repeatedly told to “eat dinner like a pauper”. It simply implies that we need to eat sparingly in dinner.

But,  imagine a typical scenario in Indian households: Continue reading “Why dinning early is a challenge!”

Are packaged fruit juices good for health?

Stocking seemingly healthy packaged fruit juices in households is not uncommon. At the same time, they are also often seen as alternatives to “unhealthy” carbonated soft drinks.

But are these packaged fruit juices really healthy? Or is it just a myth?

The packaged fruit juice market can be divided into three subcategories,viz.fruit drinks, juices,and nectar drinks. Continue reading “Are packaged fruit juices good for health?”

Is consuming egg yolk good for health?

In our earlier blog post we had a look at how eggs are a good source of nutrition.

Egg yolk has divided opinions. There are some people who consider it as something to be consumed as a part of the nutrition-rich egg, while there are others who consider it as a source of unhealthy fats, and think that it needs to be avoided.

The saturated fat content of eggs is about about 3 g/100 g and cholesterol content (about 200–300 mg/100 g. Owing to these two characteristics, during the past 40 years, the public had been warned against frequent egg consumption due to the high cholesterol content in eggs and the potential association with CVD (Cardiovascular diseases). This was based on the assumption that high dietary cholesterol consumption is associated with high blood cholesterol levels and CVD. Afterwards, subsequent research suggests that, in contrast to SFA and TFA, dietary cholesterol in general and cholesterol in eggs in particular have limited effects on the blood cholesterol level and on CVD. Continue reading “Is consuming egg yolk good for health?”

Health implications of consuming colas

Health implications of consuming colas

Did you know? *

  • One 12 oz. regular soda contains 8 tsp of sugar, or 130 calories and zero nutrition!
  • Sugar-sweetened beverages is displacing milk as the most consumed beverage among children in certain places.
  • People who consume 1 -2 cans/ day or more of sugary drinks have 26 % greater risk of developing type 2 diabetes
  • There is a 20% higher risk of having a heart attack among those who averaged 1 can of a sugary beverage/ day


What do colas give you? Continue reading “Health implications of consuming colas”

How can you control emotional eating?

How can you control emotional eating

In our earlier blog posts we discussed about emotional eating and factors that cause emotional eating. While it is natural to have food cravings & hence propensity to overeat in certain situation or occasions, awareness about the same can also help you take steps to overcome emotional eating.

Here are 10 simple tips to overcome emotional eating! Continue reading “How can you control emotional eating?”