PAYBILL: 151987


Body Mass Index (BMI) Value = 23.68
Under weight
Healthy Weight
Over weight
Recommended weight for this height

44.1 kgs - 58.1 kgs
20 yrs
55 kgs
1.524 m


  What is BMI?

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness or being overweight. Overweight or underweight individuals have a higher likelihood of suffering from health problems like diabetes, high blood pressure, heart conditions, etc

BMI levels of 18.5 – 25 are considered healthy while those below or above that are considered underweight or overweight respectively.

BMI level of 30 and above is considered obese and should be treated as a critical indicator of one’s poor health state.

However, BMI alone is not a comprehensive indicator of how good one’s health is, the waistline measurement is another key indicator that should be used as well. Having a lot of tummy fat compared to compared to fat around your bottom or thighs) makes one more likely to develop diabetes and heart problems.

Generally, the recommended healthy waist circumference for men is less than 94cm (37 inches), and that for women it's less than 80cm (32 inches).

Many people are genetically more likely to be underweight or overweight. Some individuals can eat all varieties and quantities of food without putting on extra weight while for others, a mere taste of a piece of chocolate and they pack on the weight immediately. This is down to genetics and something called the Basal Metabolic Rate (BMR), which is the amount of energy used by the body while at rest in a neutrally temperate environment. A higher BMR means that the body uses a lot of energy while at rest so the person is less likely to be overweight, the reverse is also true.

Globally, the most obese countries are the islands in the Pacific Ocean with Palau having the highest obese population at 48%. Also high on the obesity chart is the Middle East with Qatar, Kuwait, Saudi Arabia and the UAE featuring among the top 20 obese countries in the world. The USA comes in at position 12 on the obesity chart with 35% of the population obese.

In Africa, South Africa leads the way on the obesity chart closely followed by Egypt. Kenya ranks third on the chart, with 27% of Kenyans considered obese. Over 33% of women in Kenya are overweight while nearly 50% of those aged between 19-49 are obese. Source

Being in good health has multiple benefits, not commonly mentioned is the fact that it can reduce health insurance premiums. Many medical insurance companies in Kenya have ‘Active Lifestyle’ programs that encourage healthy living, these programs reward members with discounts on their annual cover premiums for being in good health and practicing healthy lifestyles.

  I am overweight, what can I do?

The good news is you are not a lost cause, following these simple tips can go far in helping you control your weight, get back in shape and live a happier and healthier lifestyle. Health and nutrition is a multi billion dollar annual industry but it is based on just a few basic principles. Dieting and exercise are the two core must-dos in every healthy living plan.

  1. Dieting

    Watching what you eat is the key in any dieting and lifestyle program, you are what you eat.

    • Eat lighter meals, fill up on fruits and vegetables instead of the staple starch foods like Ugali, potatoes and chapatti.
    • Keep track of your meals and snacks you have consumed. Most smartphones have apps that will help you keep track of what you eat, count your daily calories.
    • Drink water before and after meals to reduce your craving and hydrate yourself
    • Avoid high energy foods and fast foods, go slow on the nyama choma, try to consume white meats like chicken and fish if you must.
    • Avoid fast foods, these are high calorie, fat, sugar foods that will ruin any dieting regime. Trips to KFC, Pizza Hut, Chicken Inn not only drain the wallet but are also proven to pack on the weight
    • Avoid eating right before bed time and keep your meal times consistent throughout the day, raiding the fridge before you sleep is the absolute killer!
    • Avoid the booze (and the hangover), most alcohols are full of carbohydrates, drinking that beer goes straight to the tummy fat, it leads more poor dietary habits like late night fast foods, poor sleep
  2. Exercise

    Exercising regularly and maintaining an active lifestyle go hand in hand with good dieting. Exercising will help you burn down the calories

    • Exercise doesn’t mean signing up for that fancy gym membership! Walking, jogging, cycling, trekking, sports can be done with friends and family to make it more social and enjoyable. Hit the gym if you can, high intensity workouts with compound exercises are the number one fat buster!
    • Go to bed early and have a good night sleep, for adults 7 hours is the recommended nightly sleep.
    • Avoid sitting in the office/home all day, take short breaks at the top of every hour, use the stairs instead of the lift, if possible walk to work once a week, reduce your time in front of the television.



IRA Registration