Is BMI 22 fat? Decisive difference and risk between "Beauty Weight" and "Healthy Weight"
"I have to lose more weight" Is that diet really necessary? Danger of "Cinderella Weight" popular on SNS and truth of "Standard Weight (BMI 22)" which is medically longest life span. We redefine goal you should aim for.
Where is the goal of "Want to lose weight"?
If you open SNS, photos of surprisingly thin models and influencers are overflowing. Have you ever sighed looking at it, "How fat I am"?
"Weight" that many people set as goal of diet, but meanings differ greatly depending on standard to aim for. Standard Weight (Normal Weight) which is medically considered to be least likely to get sick, and Beauty Weight / Model Weight based on modern aesthetic sense. In each standard, not only merits but also risks that cannot be ignored are hidden.
This time, we will correctly understand difference between 3 weight indicators and explore correct answer of "Healthy and beautiful body" that you should really aim for.
Standard Weight CalculatorDetermine your ideal standard, beauty, and model weights based on height.3 Weight Indicators: Which do you aim for?
When height is $h$ (m), it is calculated by following formula.
1. Standard Weight (BMI 22)
Formula: $h \times h \times 22$ It is weight that is least likely to get sick and can live longest established by Japan Society for the Study of Obesity.
- Merit: Risk of lifestyle-related diseases such as diabetes, hypertension, dyslipidemia is lowest. Immunity is also maintained high.
- Appearance: From modern fashion sense, it tends to be impressive as "slightly chubby" "healthy".
2. Beauty Weight (BMI 20)
Formula: $h \times h \times 20$ Weight that many women idealize, capable of wearing clothes slimly.
- Merit: Style looks good and range of fashion expands.
- Risk: If muscle mass is low, there is possibility of becoming tired easily or having poor circulation.
3. Model Weight (BMI 18)
Formula: $h \times h \times 18$ Very thin body type like model or celebrity. Sometimes called "Cinderella Weight".
- Merit: Photogenic.
- Risk: Medically in area of "Underweight (Too thin)". Compensation for health such as anemia, menstrual irregularity, osteoporosis, risk of future infertility is extremely large.
Medical Reason Why BMI 22 is "Strongest"
Why do doctors recommend "BMI 22"? That is because mortality rate is statistically lowest.
According to large-scale survey by National Cancer Center etc., result that mortality rate is lowest in range of BMI 21-27 for both men and women has come out. Conversely, people with BMI less than 19 (too thin) are known to have risk of short life as much as or more than obese people.
Especially as you get older, slightly chubby people tend to live longer. In case of elderly people, BMI 25-27 (slightly chubby) has better nutritional status and reserve capacity (physical strength) to win against infectious diseases such as pneumonia remains.
To Era of Looking at "Contents (Body Fat Percentage)" Rather Than "Weight"
Even with same weight 50kg, appearance is completely different between "Person with body fat percentage 30%" and "Person with body fat percentage 20%". Since fat has larger volume than muscle, if there is much fat, it looks fat.
True purpose of diet should not be "to lose weight" but "to lose excess body fat and gain muscle".
Criteria for Body Fat Percentage (Adult)
| Judgment | Male | Female |
|---|---|---|
| Thin | ~Less than 10% | ~Less than 20% |
| Standard (-) | 10~Less than 15% | 20~Less than 25% |
| Standard (+) | 15~Less than 20% | 25~Less than 30% |
| Slightly Obese | 20~Less than 25% | 30~Less than 35% |
| Obese | 25% or more | 35% or more |
- Referenced criteria of body composition meter manufacturers such as Tanita.
Fear of Hidden Obesity (Sarcopenic Obesity)
State where weight is below standard but muscle is extremely low and body fat percentage is high is called "Hidden Obesity". It is common in people who lost weight only by unreasonable dietary restriction, and even if they look thin, visceral fat is accumulated, and risk of diabetes etc. is as high as obese people.
Rules for Correct Weight Measurement
Are you happy and sad saying "Increased by 1kg from yesterday!"? It is normal for weight to fluctuate by 1-2kg in a day (influence of meal, water, excretion). To know correct change, it is necessary to make measurement conditions constant.
- Timing: Immediately after waking up, after finishing toilet is best. Stomach is empty and you can measure most basic weight.
- Clothing: Pajamas or underwear, same clothes everyday (or naked).
- Frequency: Measure everyday, and let's see change in average value of 1 week to 1 month unit. Daily increase and decrease is mostly movement of water.
Magic of "NEAT" to Lose Weight
Recommended for people saying "I'm busy and don't have time to go to gym" is to increase NEAT (Non-Exercise Activity Thermogenesis). This is energy consumed in daily life such as housework, commuting, maintaining posture during desk work, poor shaking.
Actually, proportion of exercise in daily calorie consumption is very small. Most is occupied by this NEAT. In study comparing obese people and non-obese people, it is known that there is large difference in consumption of NEAT.
- Use stairs instead of escalator
- Stand without sitting on train
- Correct posture when sitting
- Walk around while talking on phone
Just being conscious of these, there is possibility to consume calories as much as going to gym. Before getting enthusiastic "I have to exercise", let's start from "reducing time sitting".
Summary: Let's Be Free from Spell of Numbers
Weight is merely one of "benchmarks" for health management.
- If preventing lifestyle-related diseases, aim for BMI 22 (Standard Weight)
- If adjusting appearance, aim for BMI 20 (Beauty Weight) as upper limit and incorporate muscle training
- Never enter BMI less than 18.5 (Underweight)
First of all, let's start by knowing your current numbers correctly. If you use Jenee's "Standard Weight Calculation Tool", you can calculate standard weight based on your height instantly.
Standard Weight CalculatorDetermine your ideal standard, beauty, and model weights based on height.Let's aim for healthy everyday both physically and mentally by making numbers ally instead of being swayed by numbers. If you can think "Healthy and good feeling" about yourself reflected in mirror, that is your best weight.
