Body Mass Index

What is Body Mass Index?

Your Body Mass Index (BMI) is a number that is calculated from your height and weight. Your BMI can be used as a reliable indicator of the body fat you have stored and the risk involved with any excess weight.

The ranges identified on the Centers for Disease Control (CDC) BMI Chart are based on the relationship between body weight, disease and death.

Overweight and obese individuals are at increased risk for Type 2 Diabetes, stroke, hypertension (high blood pressure), osteoarthritis, sleep apnea and many cancers.

What can I do to improve my body mass index?

The most successful approach in healthy weight loss is to reduce your caloric intake, primarily the amount of fat consumed, while increasing your physical activity.

Foods particularly high in fat are: bacon, sausage, fried foods, red meats, whole milk dairy products and commercially baked foods (donuts, sweet rolls, chocolate, honey-buns).

Excellent low-fat options include fruits, vegetables, whole grain breads and cereals, dried beans, lean meats such as chicken, fish, and turkey and low fat (skim or 1%) dairy products.

Exercise combinations of resistance training (weight lifting) and aerobic training can also help reduce body fat.

Examples of aerobic exercise include walking, biking, swimming, jogging or any other activity that will moderately increase your heart rate for a sustained period of time. If you are just starting an exercise program, you should always check with your doctor.

Start slowly and increase your physical activity gradually, but it is important to just get moving! Increasing routine activity also helps, so consider taking the stairs, parking further away and walking to your mailbox or close-by errands.

By consuming fewer calories in your diet than you are burning through your exercise activity, your body will start to use stored energy or fat to make up for the caloric deficit. There are approximately 3,500 calories in one (1) pound of fat. So consuming 250 less calories and burning 250 more calories through physical activity each day will lead to 1 lost pound in a week!
Body Mass Index (BMI)

Underweight: Below 18.5
Normal/Good: 18.5 - 24.9
Overweight: 25 – 29.9
Obese: 30 – 39.9
Severe Obesity: 40 and above

5 Proactive Health Tips
Improve Stress Management

Have an exercise break!
Go for a walk, do some stretches,
take the stairs – just get moving!

Start a Stress Journal
Keeping track of when you feel stressed
help identify patterns and common themes.

Learn how to say “no”
Know your limits and stick to them
you will not feel constantly overwhelmed.

Express your feelings instead of bottling them up.
You can call the confidential EAP hotline
24 hours a day, 7 days a week.

Make time for fun and relaxation!
Spend time in nature, call a friend, take a long