How to Eat Healthy without “Dieting” | American Heart Association

The simple way to check whether you are classified to be either obese or overweight is the measurement of Body Mass Index or BMI. The BMI is defined as the body mass (kilograms) divided by the square of the body height (meters), and is universally expressed in units of kg/m2. The healthy BMI range for Asian adults is 18.5 to 22.9 kg/m2. If BMI falls in the range of 23-24.9 kg/m2, it indicates “overweight”. BMI that is equal to or greater than 25, falls within the obese range.

Besides BMI calculation, waist circumference (WC) is another indicator of health risk associated with excess fat around the waist. Measuring waist circumference starts from standing up to get an accurate waist measurement, then wrapping the tape measure around the widest part of the stomach, across the belly button. The tape measure should rest gently on the skin. Comparing to the height (cm.) divided by 2, if the measured number is greater more than height (cm.) divided by 2, for example, height is 160 cm., after being divided by 2 is 80 and measure value of waist is 90 cm., it refers to centralized fat.

To describe weight more accurately than BMI or waist circumference,  body composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage.

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