With fitness regimes and diets becoming more popular, you may encounter various confusing terms such as BFP, BMI, BMR, and more. In a world where an abundance of information is available through a single click, it’s easy to become overwhelmed by the influx of data and lose sight of what truly matters
If you’re just embarking on your health journey and want to expand your knowledge, you should start by learning about body metrics, such as a normal BMI for men or body fat percentage. Once you become familiar with these terms, you’ll understand your own body better, too. In turn, you’ll be able to adjust your workout routine and diet to suit your needs.
Join us as we explore the basics of body mass index and what influences it.
What Is BMI?
Body mass index (BMI) refers to someone's weight in kilograms divided by the square of their height in meters. While these findings aren’t directly indicative of one’s body fat percentage, the screening can help determine your weight category. The CDC provides the following BMI categorizations for adults over 20:
- Underweight: Less than 18.5
- Normal weight: 18.5–24.9
- Overweight: 25–29.9
- Obese: 30+
The correlation between body fat and body mass index does exist, especially in persons with higher BMI values. Individuals with high body fat percentages are at an increased risk of developing certain health conditions such as hypertension, high cholesterol, diabetes, stroke, and more. Therefore, staying within a healthy BMI range for men should be of utmost importance.
Factors That Affect BMI in Men
While one’s height, weight, and genetic makeup influence their BMI, there are other factors that have a direct impact on it, too. In the following sections, we’ll look at each more closely.
1. Poor Diet
It goes without saying that a balanced diet plays an important role in maintaining a normal BMI for men. Consuming highly-processed food or beverages that are high in sugar can lead to obesity and numerous chronic conditions. We know that fast food is more convenient and that healthy options are not readily available at any given moment, but keep in mind that a poor diet is directly connected to developing certain ailments.
2. Sedentary Lifestyle
In this day and age, it’s perfectly normal to be tied to a computer at least 8 hours a day. However, those 8 hours quickly turn to 15 once we swap our chairs for a sofa and spend the afternoon watching TV. These sedentary habits and lack of physical activity can increase the risk of obesity and high BMI. Studies indicate that prolonged periods of inactivity can reduce metabolism and your fat-burning capacity.
3: Lack of Sleep
This factor may seem unusual, but sleep deprivation does, in fact, cause hormonal imbalances. Namely, it affects leptin and ghrelin, hormones regulating appetite. When they are not performing their functions, they can cause increased feelings of hunger. Moreover, not having enough sleep can affect the production of cortisol and slow down metabolic activity.
We all know how tension can negatively impact our quality of life. It should come as no surprise then that long-term stress is associated with obesity. Ongoing stress triggers the production of a hormone called cortisol, which can increase appetite; after all — we've all been guilty of finding comfort in junk food after a particularly hectic day.
5. Medical Conditions
In some cases, high BMI levels can be traced to a medical condition like Cushing’s disease. This disorder occurs when a noncancerous tumor on the pituitary gland produces too much adrenocorticotropic hormone. The body’s adrenal glands make too much cortisol in response — and we all know this hormone can affect our appetite.
How to Manage BMI in Men
Don’t be alarmed by the sheer number of factors that can disrupt the average BMI for men. After all, things aren’t so bleak, as most of these problems have a solution.
1. Eating a Balanced Diet
Everyone and their dog know that a balanced diet is key to a healthy lifestyle. Good dietary habits will help you manage your weight and, therefore, your BMI. Try to incorporate fruits and vegetables, whole grains, lean protein, and low-fat products. It may be difficult at first, but over time, you’ll learn what food works for you.
2. Engaging in Regular Exercise
Dietary restrictions and regular exercise are effective ways to achieve a good BMI for men. Some studies have shown that adults require at least 150 minutes of moderate physical activity on a weekly basis. How you’ll distribute those minutes over the course of a week is up to you. If you have any doubts, feel free to consult a professional. Of course, you can always employ a Smart Body Fat Scale like Eros to keep track of your BMI and 12 more key metrics.
3. Getting Enough Sleep
Make sure to have at least 6–8 hours of sleep every night. Quality sleeping habits are integral in maintaining good health. Try to be consistent and go to bed around the same time each night, turn off all the lights and devices (yes, that includes your phone), and avoid large meals and caffeine before bedtime.
4. Stress Management
Not stressing over every little thing that happens is easier said than done. Luckily, it’s not entirely impossible. Consider giving relaxation techniques like yoga and meditation a try. Since stress is an automatic response to an event, working on your emotional awareness and response can be effective in managing it.
5. Medical Treatment
If you feel like you’ve gained weight without any particular reason, consult a medical professional. They’ll probably run tests and check for underlying causes. For instance, some medications, such as antidepressants, can cause weight gain and affect the average BMI for men. Therefore, it’s always best to turn to experts when in doubt.
As you can see, BMI plays an important role in men’s health and fitness. By maintaining a healthy body mass index, you can lead a more fulfilling life. Changing your diet or incorporating a workout routine can make a big difference. Moreover, you can keep track of your progress in a simple and affordable way with INEVIFIT’s Eros Smart Scale. Now that you have a deeper understanding of your BMI, you can start taking action today!