What is BMI and Why it’s Important

How to calculate your weight goal and what you need to lose.

The first step to losing weight is to have a vision, a strategy, and tactics to accomplish the goal. What is or should your goal weight be? You may not know what your ideal weight is, but it’s important to know where you’re going if you want to get there. We will discuss what BMI and body composition are, why they are important, and what is a healthy weight based on BMI (body mass index).

Education and Understanding BMI

STEP 1: Determine your current BMI

  • BMI Calculator
  • Body Fat Percentage
  • Waist to Height Ratio

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Where are you and where do you need to go?

STEP 2: Find your goal weight, target BMI or Body Fat %

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Implement the plan

STEP 3: Enjoy the journey. The plan will change as you go!

GETTING STARTED – What is BMI and Why is it Important?

BMI stands for Body Mass Index, which is a measure of body fat based on a person’s weight and height. It is calculated by dividing a person’s weight in kilograms by the square of their height in meters (BMI = weight (kg) / height (m)^2). BMI is commonly used as a screening tool to determine if a person is underweight, overweight, or within a healthy range.

The healthy BMI range for adults is generally considered to be between 18.5 and 24.9. However, the healthy BMI range can vary slightly depending on a person’s sex, age, and ethnicity. Generally speaking, healthy BMI ranges are the same for both men and women.

BMI is an imperfect measure of health, as it does not account for differences in body composition (the ratio of muscle to fat) but is a guide. For example, an athlete with a high muscle mass may have a higher BMI, but a low body fat percentage, while someone who is sedentary and a high body fat percentage may have a normal BMI.

Body fat percentage – A more accurate measure of body composition and health than BMI, as it takes into account body fat relative to total body weight. Body fat percentage can be measured using a variety of methods, such as skin fold calipers, bio-electrical impedance, and dual-energy x-ray absorptiometry (DEXA). However, these methods can be more expensive and time-consuming than measuring BMI. BMI is a great starting place and rule of thumb to use as a guide on your weight loss journey.

Step 1: Calculate your BMI

BMI calculator






If your BMI is outside of the healthy range, use the chart below to see where you should be for your height. You can also adjust the calculator to find where your goal weight is on the BMI scale. This can give you a good idea if you need to adjust your goal. If you have more to lose than you thought, don’t get discouraged this is only a guide.

Consequences of a BMI outside the healthy range?

Having a BMI outside the healthy range (18.5-24.9) can have negative consequences on a person’s health. Here are some potential consequences:

  1. Underweight (BMI < 18.5): People who are underweight may have a weakened immune system, increased risk of infections, decreased bone density, and fertility problems.
  2. Overweight and Obesity (BMI > 24.9): People who are overweight or obese are at increased risk for a variety of health problems, including:
  • Cardiovascular disease: High BMI can increase the risk of developing heart disease, stroke, high blood pressure, and high cholesterol levels.
  • Diabetes: High BMI is a major risk factor for developing type 2 diabetes.
  • Respiratory problems: Excess weight can make it harder to breathe and increase the risk of developing sleep apnea and asthma.
  • Joint problems: High BMI can put extra stress on joints, leading to joint pain and arthritis.
  • Cancer: High BMI has been linked to an increased risk of developing certain types of cancer, such as breast, colon, and pancreatic cancer.
  • Mental health issues: People with high BMI may be at increased risk for depression, anxiety, and other mental health problems.

It’s important to note that BMI is just one measure of health, and it doesn’t take into account factors such as muscle mass or body composition. Therefore, it’s best to consult with a healthcare professional to determine an individualized healthy weight range and lifestyle plan. When you are ready we can have an in depth conversation with you as it relates to BMI and body composition.

Step 2: Now for a more in depth look at Body Composition. Healthy Body Fat Percentages –

Healthy body fat percentage ranges for men and women vary based on a few factors such as age, fitness level, and genetics. However, here are some general guidelines for healthy body fat percentage ranges:

For men:

  • Essential fat: 2-5%
  • Athletes: 6-13%
  • Fitness enthusiasts: 14-17%
  • Healthy range: 18-24%
  • Overweight: 25-29%
  • Obese: 30% or higher

For women:

  • Essential fat: 10-13%
  • Athletes: 14-20%
  • Fitness enthusiasts: 21-24%
  • Healthy range: 25-31%
  • Overweight: 32-39%
  • Obese: 40% or higher

It’s important to note that having a body fat percentage above or below these ranges doesn’t necessarily mean that a person is unhealthy. Additionally, the methods used to measure body fat can also affect the accuracy of the results. Therefore, it’s best to consult with a healthcare professional to determine an individualized healthy body fat percentage range.

What do you mean when you say essential fat?

Essential fat is the minimum amount of body fat that is necessary for basic physical and physiological health. It is called “essential” because it is required for normal physiological functions, such as maintaining healthy skin and hair, insulation, and cushioning organs.

The essential fat percentage differs between men and women, as women require a higher percentage of essential fat due to their reproductive functions. For men, the essential fat percentage is typically around 2-5% of total body weight, while for women, it is typically around 10-13% of total body weight.

It’s important to note that having a body fat percentage below the essential fat range can be dangerous and can lead to serious health problems. Therefore, it’s recommended that individuals maintain a healthy body fat percentage within the healthy range for their gender and age group.

Waist to height ratio – A simple guide to health

The waist-to-height ratio (WHtR) is a measure of the distribution of body fat that has been shown to be a good indicator of cardiovascular risk. It is calculated by dividing the waist circumference by height.

A WHtR of less than 0.5 is generally considered healthy for both men and women, as it indicates that the individual has a low risk of developing cardiovascular disease and other health problems associated with excess body fat.

For example, if a person’s waist circumference is 32 inches and their height is 5 feet 6 inches (66 inches), their WHtR would be calculated as follows:

32 inches / 66 inches = 0.48

This WHtR would be considered healthy, as it is less than 0.5.

However, it’s important to note that WHtR should not be used as a sole indicator of health, and should be used in conjunction with other measures such as BMI, body fat percentage, and overall lifestyle factors such as nutrition and exercise.

A more in depth look at body composition – In-Body scan.

The In-Body scan is a body composition scanner. It allows you to track your body composition progress throughout your transformation. This is much more powerful than a scale, we can track not only the weight you lose, but what that weight consists of, as well as your lean muscle versus body fat percentage. We will do this every six to eight weeks and will help us with adjustments to your program. You can do this at NoCo Fitness in Greeley anytime they are open and staffed. The cost is $10. They are located at: 3820 W 10th St Suite B-10, Greeley, CO 80634 or at any facility that has an In-Body machine.


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  • What can I expect for weight loss every week?
  • Do I have to exercise?
  • Do I have to eat low carb?
  • Am I going to gain the weight back after I stop taking the medication?
  • Why no matter what I do, can I not lose weight?
What can I expect for weight loss every week?

This is highly variable but you should expect to lose anywhere from .5-1% of your bodyweight every week. This will depend on you though. We have had patients that do all the work, really dial in their nutrition, activity, exercise and do better than this. It is also not uncommon for patients to lose well over 10% of their body weight in the first 8-12 weeks.

Do I have to exercise?

Many people believe that they have to exercise in order to lose weight, but the truth is that exercise is not always necessary for weight loss. While physical activity can certainly be beneficial for overall health and well-being, the key to losing weight is really about balancing our hormones, improving insulin resistance and pulling energy from out fat stores and oxidizing it to be released and utilized by the body.

This means that you can lose weight simply by adjusting your nutrition. In fact, research has shown that changes in dietary habits are often more effective for weight loss than exercise alone. And we can never outwork terrible nutrition.

Of course, exercise can still be a valuable tool for weight loss, especially strength and resistance training as it can help increase muscle mass which will boost metabolism. This burns more energy even at rest. However, if you are unable to exercise due to physical limitations or time constraints, you can still achieve weight loss success through dietary changes alone.

Ultimately, the most important factor in weight loss is finding a sustainable approach that works for your individual needs and preferences. Whether you choose to incorporate exercise or focus solely on your diet, consistency and patience are key for long-term success. But we have taken all of the guess work out through knowing what works with thousands of successful patient of our own and our partners.

Do I have to eat low carb?

No but you should, and I’ll tell you why. While low-carb diets can be effective for weight loss and improving certain health markers, such as blood sugar control and triglyceride levels, it is not necessarily required for everyone to follow a low-carb diet. However, in our experience it is by far the most superior way to lose weight the fastest and completely reverse most of the metabolic syndromes we face. If you have metabolic syndrome, pre-diabetes, diabetes, or fatty liver disease any amount of carbohydrates are going to be detrimental to healing.

it is important to note that many individuals today are metabolically damaged, insulin resistant, and may have non-alcoholic fatty liver disease (NAFLD), often as a result of a high sugar, high-carbohydrate, processed food diet and sedentary lifestyle. In these cases, adopting a low-carb diet can be beneficial and effective.

Low-carb diets typically involve reducing or eliminating foods high in carbohydrates, such as sugar, bread, pasta, rice, and increasing consumption of healthy fats and protein. This approach will help improve insulin sensitivity and reduce inflammation in the body, leading to weight loss and improved health outcomes.

Am I going to gain the weight back after I stop taking the medication?

It is natural to wonder whether the weight loss achieved through taking semaglutide shots can be maintained after stopping the medication.

While it is possible to regain weight after stopping semaglutide shots, it is not necessarily inevitable. The key to maintaining weight loss after stopping the medication is to make lasting behavioral changes that support a healthy lifestyle. This means adopting healthy eating habits, staying physically active, and managing stress levels. If you reverse your metabolic syndrome and your insulin resistance, there is no reason that you can’t maintain your weight loss.

Research has shown that successful weight loss maintenance requires ongoing efforts and commitment to healthy behaviors. Therefore, if you rely solely on taking semaglutide injections without making permanent behavioral and lifestyle changes, it is a certainty that you will regain weight.

After you reach your goal weight, we will also be working closely with you to make sure that you are setup for success long term.

Why no matter what I do, can I not lose weight?

If you have been struggling to lose weight no matter what you have tried, it is likely that you have underlying metabolic issues, such as metabolic syndrome or insulin resistance. Only 7% of Americans today are metabolically healthy. These conditions make weight loss challenging and all but impossible, even when eating a healthy diet and exercising regularly.

Metabolic syndrome is a cluster of metabolic risk factors that increase the risk of developing chronic diseases such as diabetes, heart disease, and stroke. The condition is characterized by a combination of factors such as high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and excess abdominal fat. Having metabolic syndrome can make it difficult to lose weight and can often leads to weight gain.

Insulin resistance and hyerinsulinemia is another metabolic issue that can make weight loss extremely challenging. Insulin is a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to high blood sugar levels. Because blood sugar in excess is toxic it must be removed, and in people that are insulin resistant this often is removed and stored as fat. This can cause weight gain, especially around the abdomen, and make it difficult to lose weight.

Research has shown that weight loss is more than just about calories in versus calories out. Hormones play a significant role in regulating appetite, metabolism, and fat storage. In particular, the hormones insulin, cortisol, and leptin can dramatically impact weight loss success.

Insulin plays a critical role in regulating metabolism and fat storage. When insulin levels are high, the body is in fat storage mode, making it difficult to lose weight. Reducing insulin resistance through dietary and lifestyle changes can help improve weight loss success.

In conclusion, if you have been struggling to lose weight despite efforts to eat healthy and exercise regularly, it is important to consider underlying metabolic issues such as metabolic syndrome or insulin resistance. These conditions can make weight loss challenging and may require specific dietary and lifestyle changes to improve success. Additionally, understanding the role of hormones in weight loss can help shift the focus from simply counting calories and increasing physical activity to addressing hormonal imbalances that may be contributing to weight gain.