Is My Weight Normal? (24 Feb '08)

Dear Kim, I would like to know how to calculate the normal weight using my height and weight, in order to work out whether I am overweight or not. Regards, Anthony

Hi Anthony, Most people know if they are overweight or not, but to help determine what is normal, scientists have developed an easy system called Body Mass Index (BMI). This simple height-weight ratio helps you determine whether you are underweight, normal weight, overweight or obese. All you do is take your weight in kilos and divide it by your height (in meters) squared. BMI = weight (kg) / height * height (m). If you haven’t done math for a while, then it might seem a bit tricky, but it’s really quite simple. Let’s look at an example, so you can see it in action.

Just as an example, let’s say you weigh 75kg and are 1.70m tall, your BMI would be 25.9. To work this out I have done the following:  BMI= 75kg / (1.70m*1.70m). The next step is to compare the value with the table below. When we look at the table, we find that a BMI of 25.9 is classed as overweight. This means that it would be a good idea for you to take measures to try and reduce your weight.

Another example, a lady weighs 55kg and is 1.60m tall. Her BMI would then be 21.5;  BMI = 55/ (1.60*1.60). When we look at the table, we see that this would put her in the “normal” category.

Please remember though that the BMI calculation serves only as a guide. For instance, it may not be very accurate when dealing with athletic sports people, especially whose who have built a lot of muscle. Also, the most important thing, is how you feel. If you feel a bit overweight and generally unhealthy, then you should obviously do something about it, regardless of what category the BMI puts you in.

 

Category	BMI range - kg/m2
Starvation	less than 14.9
Underweight	from 15 to 18.4
Normal	from 18.5 to 22.9
Overweight	from 23 to 27.5
Obese	from 27.6 to 40
Morbidly Obese	greater than 40

I can’t gain weight! (13 Apr '08)

Hi Kim, I suffered from TB in 2007 which was successfully treated. Unfortunately I lost a lot of weight during my medication. The problem is that I have failed to gain my weight back and I feel that I am underweight. I have tested for HIV and am negative. Please advise me on diet and supplements. Regards, Munalula.

Hi Manalula, Wonderful that you were able to overcome the Tuberculosis (TB). As you know, TB is caused by a bacteria and as such, the primary form of conventional medical treatment is the use of antibiotics. Although antibiotics kill the harmful bacteria that causes the illness (which of course is a very good thing), they do also have some negative effects on the body. Hence your body will have been weakened not only by the illness itself, but also by the medication given to you. It is up to you now to strengthen your body and immune system so that you can fully regain your health and prevent such illness in the future. Gaining weight is only one part of the program, and although very visible, should not be your primary focus (I’ll talk more about this…).

Often when people have difficulty gaining weight (and there is no obvious disease cause or lack of food), there tends to be a problem with digestion and assimilation of nutrients. Although TB is primarily a disease of the lungs, it can and often does also affect many other parts of the body, including the digestive tract. In addition, antibiotics will most probably have wiped out the good bacteria in your intestines, which are essential for both healthy digestion and immune function. I would therefore strongly recommend that you take a course of probiotics (friendly bacteria) which you can buy at any good pharmacy. An alternative to probiotics (and a lot cheaper) is to make your own sour water as this will also help populate your gut with friendly bacteria.

It is of course also very important to make sure that you always eat quality foods that your body can easily digest. Eat lots of vegetables, beans, lentils, nuts, seeds, avocados and wholegrains. Avoid all processed and refined foods. Meat products are very difficult to digest and put a burden on your body, so I don’t recommend these, especially when recovering from an illness. You want all your energy to go towards healing and regenerating healthy tissue, not digesting a steak! Sugar and alcohol are of course a no, no, as they weaken the immune system, the opposite of what you are trying to do. Garlic and ginger are wonderful foods that should be included daily. Also make sure that you drink plenty of clean water, at least 2 litres per day, and that you get plenty of rest/ sleep.

Often people who want to gain weight tend to eat fatty foods such as cakes, pastries, ice-cream, cheese, butter, etc. This is not a good idea! These foods are high in calories and may indeed cause you to gain weight. However, the weight you gain will be unhealthy and although you may look “better” in other people’s eyes, your body will not be stronger, in fact the opposite is true. Healthy weight may take a bit longer to build, but well worth it. To build healthy weight you need to first make sure that your digestive system is working properly so that you can digest and absorb nutrients. Then comes the diet that needs to be nutrient dense, not calorie dense! Finally, you need to acquire muscle through weight bearing exercise (either at the gym or from other weight bearing work). Healthy people do not have excess weight, they have muscle weight.

Hope this helps!