Body Mass Index for Overweight Individuals

Many people in India suffer from obesity and the health issues arising because of it. As per the Indian Council of Medical Research (ICMR), over 1.9 billion adults are overweight, and 650 million are obese. In fact, over 2.8 million people die due to overweight and obese health-related issues.

In India, abdominal obesity is one of the significant factors that cause cardiovascular diseases (CVDs). Hence, it is necessary to maintain average body weight. But how can one determine whether they have healthy body weight or not? This is where the Body Mass Index (BMI) comes into the picture.

Let us understand the Adult Body Mass Index (BMI) in detail.

Adult Body Mass Index

The BMI measurement is a scale that is used to determine the weight category of an individual. It is calculated based on your height and weight, and the value obtained belongs to either one of the following categories -

  • An individual is considered to be underweight if the BMI is less than 18.5

  • An individual is considered to be of an average weight if the BMI is between 18.5 and 25

  • An individual is considered to be overweight if the BMI is between 25 and 30

  • An individual is considered to be obese if the BMI is over 30

Further, obesity is bifurcated in three classes based on the BMI -

  • Class 1: where BMI is between 30 and 35

  • Class 2: where BMI is between 35 and 40

  • Class 3: where BMI is above 40

Let’s take an example - the following table shows BMI for individuals with a height of 5’9” and varied weight.


Weight Range



5′ 9″

56 kgs or less

Below 18.5


57 kgs to 76 kgs

18.5 to 24.9

Healthy weight

77 kgs to 91 kgs

25.0 to 29.9


93 kgs or more

30 or higher


While BMI value is said to determine the body fat in a person, it is still inaccurate. However, the method is the only cost-effective technique known to doctors. Other mechanisms and tools are quite expensive and cannot be accessed by everyone.

If you are worried that you dont have a healthy BMI range and that you are falling under the overweight or obese category, there are a few things that you can do to maintain a healthy weight. Keep reading for healthy weight loss tips for adults.

Healthy Tips for Weight Loss for Adults

  • Include food that is rich in nutrition in your diet plan

Many people think that losing weight means you have to stop eating food. This is far from the truth. As a matter of fact, while you are on a weight loss regime, it is vital that you consume nutrition-rich food over junk food/

This means you have to pick a diet that helps you maintain your energy without gaining fats. You can opt for fresh fruits, fish, legumes, nuts, whole grains, brown rice, etc. Minimise the consumption of oily food, processed meats, baked goods, white bread, processed food, etc. Also, make changes to your lifestyle habits such as drinking and smoking as it can pose a risk to your health in the long run.

If you are finding it challenging to decide on a diet for yourself, get in touch with a dietitian to help you plan a meal.

  • Keep track of your food and weight

It is necessary that you keep records of your weight loss regime. There are various mobile apps and websites that allow tracking of each food item you consume over the day and calculate your total calories intake. It also helps you measure your progress by tracking your weight on a weekly basis.

  • Exercise Regularly

While you maintain a nutrition-rich diet, you also have to get into the habit of working out regularly. A good exercise routine will help you both physically and mentally in the long run. Dedicate a few good minutes/hours of your day to workout. You can choose exercises that can be done at home or go to a gym.

On the other hand, you can turn your daily activities into fitness goals, such as -

  • Taking stairs instead of the lift

  • Raking leaves

  • Walking your dog

  • Gardening

  • Dancing

  • Playing more outdoor games

However, for people who have heart-related health risks need to consult their doctors before taking up any workout sessions. It is always wise to get their expertise before starting with the weight loss regime.

To Conclude

Know that BMI is one of the determining factors for health insurance premiums. If you have an above average BMI, your health insurance policy will be very expensive.

So, try to follow the weight loss regime as much as you can. Weight loss is a strategic process. When done correctly, one can achieve their fitness and health goals and improve their life for a better future.

Meanwhile, it is also a good practice to keep track of your BMI value to record the change over time. Use the BMI calculator available on Finserv MARKETS to compute your BMI instantly.

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