What is a healthy BMI?

In our current society, a lot of people are dead to be too fat. Of course it is indeed important to stay on a healthy weight – but that does not mean that every lobe belly fat is immediately a death sentence, and also that you do not have to press the line when a pound is added!

You can also be perfectly healthy without having the body of a super model. Do you doubt whether you are becoming too heavy – or too light -? Then you can get an indication of your health by calculating your BMI . What is a healthy BMI ? You will learn it below!

Healthy Weight

First let’s see what we mean by a ‘healthy weight’. Put simply, that simply means that you are not too heavy, and not too light – the latter is often overlooked by many people. We know from overweight that it increases the risk of certain diseases and disorders: people with obesity get diabetes type 2, cardiovascular diseases and certain types of cancer more quickly .

All those excess pounds can also cause back and joint complaints. Underweight , however, is no less dangerous: it means that you have a shortage of all kinds of essential nutrients, and it can therefore, among other things, cause extreme energy shortages and a malfunctioning immune system.

What is the BMI?

BMI is an abbreviation for Body Mass Index (an index that is also called the Quetelet Index). This index looks at the ratio between your weight and your body length, in order to see if your weight falls within a healthy limit.

It is therefore not about what people often find beautiful, or about your body composition; a healthy BMI means purely and simply that you have no overweight or underweight. When calculating the BMI, keep in mind that it can only be used in people between the ages of 18 and 70: it does not say much outside that age frame.

Calculate BMI

As mentioned before, the BMI indicates the ratio between your weight and your body length. You therefore only need those two data (in kilos and meters, respectively) to calculate this index!

bmi calculator

The formula for your BMI is as follows: weight / (length x length). So if you are 1.70 meters and weigh 60 kilos, you have a BMI of 60 / (1.7×1.7) = 20.8. If you find it too much hassle to calculate your BMI manually, you can also find all kinds of calculation assistants online where you can calculate this index.

What is a healthy BMI?

In general it is said that a BMI between 20 and 25 is healthy. Only under 18.5, however, there is medical underweight, so on that side there is still some play. There is less room for overweight: above 25, a BMI indicates that you are overweight, and over 30 there is obesity, or dangerous overweight.

Incidentally, it should be noted here that the boundaries for some population groups are slightly different: Asians, for example, have a different physique, so that a healthy BMI differs for them from that of Europeans.

Disadvantages of BMI

Do you have a healthy BMI, then that is nice – but what if your calculations show that you are too heavy? Then you do not always have to worry very much. The BMI has one major disadvantage: the index was originally intended to assess averages for larger groups, not to determine the health of individuals.

It often gives a good indication, but can give very different results under certain circumstances. If you are quite muscular, you are often overweight, for example, because your muscle tissue is heavier than fatty tissue and the index does not take into account body composition. Always use your common sense and do not blindly go down on a number!

Fat-burn zone: Fact or Fable?

You may recognize the picture below of some cardio machines in the gym. The fatburn zone claims that you burn more fat when you train at low intensity. But is this really true?

It is true that you use relatively more fat as an energy source for an effort at a low intensity, as you can see in the table below. The level of effort affects the use of the energy sources for that effort. The reason why the body mainly uses fat as the primary energy source in an effort at low intensity: fat is virtually unlimited in comparison with other energy sources and provides a lot of energy for a longer period. That is why fat is an important source of energy for low intensity efforts. But to use fat as an energy source, oxygen is needed and this energy conversion is more inefficient than with other available energy sources, such as creatine phosphate .

But is cardio at low intensity than the way to get rid of that excess belly fat? No. There are two reasons for this.

First, the fatty acids in the bloodstream and in the nearby mitochondria (near the muscle cell) are first converted into energy. This means that you do not immediately burn that fat around your belly or hip ( local fat bandages do not exist ).

Second, your net burns a lot more calories by exercising at a higher intensity. You burn with exercise at a high intensity relatively seen less fat, but net yet more than when you exercise at a low intensity.

In short, exercising at low intensity is not always better for ‘fat burning’. The table above makes it even more concrete. Here you see that for weight loss running is preferable to speed walking.

Basic tips for a lower fat percentage

Do you want a lower fat percentage ? Here are some basic tips by Uchpa.org that can help you:

Map how much energy your body needs and how much you eat and drink. Make sure you eat fewer calories than your energy needs . The easiest way is to count your calories in an app.

Move more!
This can simply be an extra walk or on your bike to work, but also by exercising.

Do strength training.
This is valuable against the loss of muscle mass during a period of weight loss.

Follow a protein-rich diet to protect the amount of muscle mass.

Provide a good work / rest balance.

Ten Tips To Consume Fruits In A Healthy Manner

1/ Make sure that there is always a well-stocked fruit bowl in the living room. That method everyone can take it to their heart’s content.

2/ Try to eat a piece of fruit with or after every meal, so at breakfast, lunch and supper. Furthermore, fruit is also an ideal treat.

3/ Do not throw away really ripe fruit however process it in a milkshake or shake. A healthy treat on your own and for the kids!

4/ Also frozen fruit is very ideal for making smoothies. Simply consider frozen strawberries, raspberries or mangos. Combine them with a banana that you put in the freezer for a night. The healthy smoothie then becomes additional creamy.

5/ fruit tastes great on a sandwich healthy. Some mixes: cheese spread with pieces of pear or halved grapes, mature cheese with slices of apple or pear, chicken breast with pineapple or melon, raw ham with pear or melon, tuna salad with peach.

6/ Do you elegant something tasty in the evening while viewing television? Then consume a banana. Bananas not just satisfy the cravings, they are likewise abundant in tryptophan, an amino acid that assists your body produce the sleep hormonal agent melatonin.

7/ Handy as a snack on the go is a bag of dried fruit. Just think of dried raisins, apricots or figs. Dried fruit has a good life span and consists of many dietary fibers and minerals.

8/ Does your child not want to eat fruit? Then combine the fruit with delicious components. Process it in a pie, dip it in melted chocolate, mix pieces of fruit with the cereals or make a bowl with grape juice. Prick cubes of fruit on a satéstick or turn a vibrant fruit salad on the table. And how about banana or strawberry on the sandwich?

9/ Did you understand that 50 type of fruit exist? Dare to explore the unique fruits that you discover in the supermarket. If you also bring your kid to the store, you will learn to acquaint yourself with the lots of fruits in a casual way.

10/ Grow fruit in your vegetable garden. Strawberries, raspberries, berries or blackberries can be grown in a pot or in the strong soil. Likewise lei fruit against the wall is yummy and barely happens

Fruit with the meal was possible

Some individuals attempt not eat fruit in mix with a meal because they think that is bad for digestion. They miss out on the ball. To disturb the intestinal flora, you truly need to eat a lot of fruit. consuming fruit with meals is simply healthy, due to the fact that the vitamin C in fruit increases the absorption of iron from other vegetable foods such as veggies, grains and potatoes.

Advice To Get Relief From Back Pain

1. Take breaks

Take a break of at least ten minutes from your desk every hour – preferably broken up into little pieces – and leave your computer system. Go get the mail, make a telephone call and walk around while you call or get a cup of coffee. Research studies show that even people who work out routinely are still at danger of cardiovascular disease if they take a seat often and for a long time.

2. Differ your working posture

Use an office chair with a tilting function and extend your feet routinely. Or put them on the chair legs and frequently sit forwards or backwards in your chair. If your desk is easily adjustable in height, you can also vary in between sitting and standing work.

3. Move

Maximize the minutes that you are not behind your computer. For example, if you want to talk to a coworker, stroll to their desk instead of sending out an e-mail. And if you have to plan things or need believing time, why not go to a cafe to do those tasks?

4. Stretch

Stiff muscles become stiff and brief, so stretching workouts are important. Even with your chair you can roll your shoulders and head, stretch your legs and move your hips.

5. Strength workouts with daily objects

Usage daily items for your strength training and to loosen muscle knots in the shoulders and back.

– Fill water bottles and use them as weights. Reinforce back and arm muscles by standing apart with the legs at hip width and holding a bottle in each hand. Lift your arms simple or out to the shoulder and lower again. Repeat 10 times.
– Stand against a wall with a tennis ball between your back and the wall, and roll your back over the ball. A particularly effective way to loosen muscle buttons in your back!
– Utilize a Pilates ball as a chair. This is particularly great for supporting your diaphragm, reinforcing your spinal column and reducing pain in the back.
– Utilize a seat or low bench to do push-ups and plank exercises.

Build Your Muscles Without Any Equipment

The city is the ideal play ground for sports: with this program you build up your muscle mass without material and you save money on your wallet.

How do I develop muscle mass without product?
Cycling in the city, running, running … All sports that you can practice virtually anywhere. Download the very best running app and see if you can build extra muscle mass in the park in your community, without devices but with the outcome!

Where do I build muscle mass without material?
In the park, on hiking routes, on the play area … There are more places than you believe to construct muscle mass without product. Even if you do not discover any specific equipment or equipment there, you will undoubtedly find locations to construct your muscle mass without product.
The sessions of muscle exercises without material can take up to Thirty Minutes however inning accordance with your condition you spend 10 to 45 minutes.

Which exercises to build muscle mass without equipment?
Normally you do not need more than the weight of your very own body to do cardio in strength training in between 2 exercises. An ageless work-out that really works.
These are the workouts of our program muscle exercises without material:

  • Push-ups, on your toes or knees
  • Split lunges, each leg folds into a 90 degree angle
  • Squats, with your hips falling to (simply) below your knees
  • Shelf on your lower arms or in the posture of push-ups, alternate in between both positions
  • Mountain climber
  • Extending and extending exercises
  • Try out any exercise to develop muscle mass without having to do several sets of 10 before you start the cardio. Depending on your condition, you can carry out the exercises quicker, longer and more intensively.

Building muscle mass without product
In every park or in nature you will find a pull rod. Consider a strong branch and even the posts on the parking area at the entryway of the park. With this program to build up muscle mass without product, you can likewise do your muscle workouts with a bench in the park.

Strategy of muscle exercises

Bulgarian split squats: position the top of your foot on the bench behind you and flex your knees. With this workout without product you let your butts work.

Extending and extending exercises: attempt to do some rowing works out with the chains of a swing or pick a slanting rod. Likewise try a dynamic version, however then select a bar that is low enough so that your chin increases above it when jumping. Then do some unfavorable stretching and extending exercises, ie you do more effort when you pull down than when you pull up. Helpful for your large back muscles, stomach muscles, your arms and your upper back.

Push-ups: when you have mastered the push-ups (with arms along your side), try this variation with a bench: put your feet on a bench behind you and let yourself sink.

The Diet That Is Actually Not A Diet

Preserving a diet plan is challenging, however likewise starting a diet plan is typically not a sinecure. Due to the fact that you understand them, the intents that never ever appear concrete … I should, I much better, from tomorrow I will … Till that a person voice roars in your ear: STOP! NOW IS THE ENOUGH!, and offers you the power to really go for it. Fancy more professional Evelien got such a big scolding and since then has been identified to go for chocolates, snacks and sweets. Discover her pointers for a diet with taste.


This is the story of my diet … Yesterday I went to lunch with a brand-new coworker. She told me that she utilized to be about 50 kilos much heavier. A couple of years ago she underwent a gastric bypass (a stomach decrease), so she slowly but certainly lost her weight. I asked her if she needs to have altered her eating practices considerably. “I can not endure peppers,” she replied, “that makes me ill to death. And I also have to pay attention to milk and fries. “Her parts are now much smaller sized than they used to be.” Sometimes I can just eat a few mouthfuls, particularly when I fidget, and in some cases I can eat a full plate empty.” She did not have that at all, except for that she had actually waited too long for her to run.

I wondered how far I would go to lose so much weight. I understand that I have sufficient discipline to lose practically 30 kilos on my own, just by consuming healthier and working out a lot. I did that a couple of years back. Being totally accountable for a healthy body and a great condition: it made me feel at the top of the world. Today there are sadly a lot of ‘pregnancy silos’ that I have actually not completed yet. The plan to go sweat once again in the fitness center 3 times a week is just no longer an alternative. There is now a kid and three times less time …

So I will need to, ahum, diet. To be extremely truthful: I have never followed a real diet plan and do not prepare to do so. As quickly as I get the sensation that I’m on a diet, I wish to jump from the greatest bridge. That’s why I do not want to call it a diet.
I have been working for a week on exactly what I will describe as ‘my healthy duration’. The reason was banal. I passed the reception of my work and there was a large container of Mozart bullets. You understand them, those Austrian pralines crammed in a red crunchy piece of paper. My very first impulse was: yummie! Tackle and put it in my mouth! However I was distracted by an associate, with whom I talked for 2 minutes. When I was alone again, I looked again at the goblet of goodies. Unexpectedly I felt an extraordinary power in myself bubbling up. “No!” An inner voice, . “No concern.” And I strolled on. This little victim gave me the strength to say no to a gingerbread with coffee and a piece of cake from a year old colleague.

7 days later I can happily report that I have not touched any sweet or treat since. Just a hearty however healthy meal 3 times a day. I definitely do refrain from doing part control: prefer a Mount Everest of veggies on my plate, then weigh 30 g of rice with a scale.

These are some of my tricks for a healthy (and light) diet plan, without loss of taste.

  • Use pure, ground steak instead of combined minced meat.
  • Replace routine pasta with wholegrain pasta and white rice with wild or wild rice.
  • Combine meat or fish just with vegetables. Do the exact same with pasta, bread, potatoes and rice. Never put meat, vegetables and potatoes on one plate.
  • Bring huge amounts of veggies into your house and serve at least 3 types with every meal.
  • Make sauces based upon tomatoes, not on butter and meat gravy.
  • Make salads for the sandwich yourself. Tonijnsla for instance. Mix a can of tuna with a small amount of light mayo, gherkins, spring onions, a hard-boiled egg and chives.
  • Fancy pizza? Then take one point and add a gigantic, yummy salad.
  • Buy a good grill pan. From now on you can prepare salmon, chicken, tuna and steak much healthier without fat.