Is Your BMI Normal But Body Fat High? Surgeon Explain’s Why & What You Can Do

Many people believe that if their Body Mass Index (BMI) is normal, they are healthy. However, this is not always the case. According to Dr Rajiv Manek, "Even if your BMI is within a healthy range, having high body fat and low muscle mass can indicate a condition called normal-weight obesity, also known as skinny fat." This condition increases the risk of serious health problems, including diabetes and cardiovascular diseases. If you are slim but notice excess fat around your belly, it is crucial to take proactive steps to improve your health. Read on to learn why this happens and what you can do about it.

What Is BMI?

BMI (Body Mass Index) is a measure that helps determine whether a person has a healthy weight based on their height. It is calculated using the formula:

BMI = weight (kg) / height (m²)

BMI categories include:

• Underweight: BMI below 18.5
• Normal weight: BMI between 18.5 and 24.9
• Overweight: BMI between 25 and 29.9
• Obese: BMI of 30 or higher

However, Dr Manek explains, "BMI does not differentiate between fat and muscle. A person with normal BMI can still have high fat and low muscle mass, which is unhealthy."

Is Your BMI Normal But Body Fat High: Here’s Why

Several factors can contribute to high body fat despite having a normal BMI:

• Lack of Strength Training: "If you don’t engage in strength exercises, your muscle mass may decrease, leading to a higher fat percentage," says Dr Manek.
• Poor Dietary Habits: Consuming too much junk or processed food and not getting enough protein can result in excess fat storage.
• Sedentary Lifestyle: Sitting for long hours without physical activity can cause fat buildup, especially around the abdomen.
• High Stress Levels: "Chronic stress disrupts hormonal balance and can lead to increased fat storage," warns Dr Manek.
• Metabolic Issues: Some people may have a slow metabolism, leading to difficulty in burning fat even with a normal BMI.

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Here’s What You Can Do

If you have a normal BMI but high body fat, making lifestyle changes is essential:

• Increase Physical Activity: Engage in regular strength training and cardiovascular exercises to build muscle and reduce fat.
• Follow a Balanced Diet: "Consume whole foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed and sugary foods," suggests Dr Manek.
• Stay Hydrated: Drink plenty of water to boost metabolism and support fat loss.
• Avoid Prolonged Sitting: Take breaks to move around, stretch, and avoid sitting for long periods.
• Manage Stress: Practise relaxation techniques such as yoga, meditation, or deep breathing to balance hormones and prevent fat storage.
• Get Enough Sleep: "Aim for 7-8 hours of quality sleep to regulate metabolism and support overall health," advises Dr Manek.

Take small but consistent steps today for long-term benefits.

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Image Credits: Freepik

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