“Obesity” is something we should recognize ourselves without needing anyone to remind us. However, accepting it directly can be difficult, so we use the “Body Mass Index (BMI)” as an indicator to clear all doubts and avoid self-justification about whether we are obese or not.
How is Body Mass Index classified?
BMI is an index used to measure the balance between body weight (kilograms) and height (centimeters), which can indicate the current body status, ranging from severely obese to underweight. Body Mass Index (BMI)
The formula is = Body weight [Kg] / (Height [m] squared). This formula is suitable for evaluating individuals aged 20 years and above.
Based on different calculation results, the risk can be classified as follows:
|
Risk Group |
Body Mass Index (kg/m²) |
| Underweight or below standard weight | Less than 18.5 |
| Normal body weight | 18.5 – 22.9 |
| Overweight or Obesity Level 1 | 23.0 – 24.9 |
| Obesity or Obesity Level 2 | 25.0 – 29.9 |
| Severe Obesity or Obesity Level 3 | 30.0 and above |
Achieving an ideal weight (within the standard)
- If underweight, increase weight If the calculation shows a number below the standard, you should aim to gain 0.5 – 1 kilogram per week by following these guidelines:
- Eat foods high in protein and carbohydrates such as milk, meat, and peanut butter
- Eat snacks frequently throughout the day
- Add high-calorie foods to main meals such as nuts, almonds, sunflower seeds, chia seeds
- Avoid drinking beverages before meals
- If overweight, reduce weight Those who are overweight or classified as obese should set clear weight loss activities and timelines by:
- Controlling intake of low-fat and low-energy foods, increasing consumption of whole grains, vegetables, and fruits, and not eating more than 3 main meals per day
- Exercising at least 30 minutes per day, 3 – 5 times per week, or increasing physical activities such as doing housework yourself or walking instead of riding
- Avoid using weight loss drugs without consulting a doctor
